Quinoa vs. Navy bean raw — In-Depth Nutrition Comparison
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Summary of differences between quinoa and navy bean raw
- Quinoa has more manganese and phosphorus; however, navy bean raw is higher in vitamin B1, folate, vitamin C, copper, magnesium, vitamin B2, iron, and vitamin B6.
- Navy bean raw covers your daily need for vitamin B1, 24% more than quinoa.
- Quinoa has 2 times more manganese than navy bean raw. While quinoa has 0.631mg of manganese, navy bean raw has only 0.408mg.
- The glycemic index of quinoa is higher.
These are the specific foods used in this comparison Quinoa, cooked and Beans, navy, mature seeds, sprouted, raw.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +13.3% |
| Contains more ZincZinc | +22.5% |
| Contains more PhosphorusPhosphorus | +52% |
| Contains less SodiumSodium | -46.2% |
| Contains more ManganeseManganese | +54.7% |
| Contains more SeleniumSelenium | +366.7% |
| Contains more MagnesiumMagnesium | +57.8% |
| Contains more PotassiumPotassium | +78.5% |
| Contains more IronIron | +29.5% |
| Contains more CopperCopper | +85.4% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +264.5% |
| Contains more Vitamin B2Vitamin B2 | +95.5% |
| Contains more Vitamin B3Vitamin B3 | +196.1% |
| Contains more Vitamin B6Vitamin B6 | +55.3% |
| Contains more FolateFolate | +214.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
| Contains more FatsFats | +174.3% |
| Contains more CarbsCarbs | +63.2% |
| Contains more ProteinProtein | +39.8% |
| Contains more WaterWater | +10.5% |
| Contains more OtherOther | +23.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains more Mono. FatMonounsaturated fat | +915.4% |
| Contains more Poly. FatPolyunsaturated fat | +164.9% |
| Contains less Sat. FatSaturated fat | -63.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.107mg | 0.39mg | 24% |
| Folate | 42µg | 132µg | 23% |
| Vitamin C | 0mg | 18.8mg | 21% |
| Copper | 0.192mg | 0.356mg | 18% |
| Vitamin B5 | 0.825mg | 17% | |
| Fiber | 2.8g | 11% | |
| Manganese | 0.631mg | 0.408mg | 10% |
| Magnesium | 64mg | 101mg | 9% |
| Vitamin B2 | 0.11mg | 0.215mg | 8% |
| Starch | 17.63g | 7% | |
| Phosphorus | 152mg | 100mg | 7% |
| Iron | 1.49mg | 1.93mg | 6% |
| Vitamin B6 | 0.123mg | 0.191mg | 5% |
| Vitamin B3 | 0.412mg | 1.22mg | 5% |
| Choline | 23mg | 4% | |
| Potassium | 172mg | 307mg | 4% |
| Protein | 4.4g | 6.15g | 4% |
| Polyunsaturated fat | 1.078g | 0.407g | 4% |
| Vitamin E | 0.63mg | 4% | |
| Selenium | 2.8µg | 0.6µg | 4% |
| Calories | 120kcal | 67kcal | 3% |
| Carbs | 21.3g | 13.05g | 3% |
| Zinc | 1.09mg | 0.89mg | 2% |
| Fats | 1.92g | 0.7g | 2% |
| Saturated fat | 0.231g | 0.085g | 1% |
| Monounsaturated fat | 0.528g | 0.052g | 1% |
| Net carbs | 18.5g | 13.05g | N/A |
| Calcium | 17mg | 15mg | 0% |
| Sugar | 0.87g | N/A | |
| Sodium | 7mg | 13mg | 0% |
| Tryptophan | 0.052mg | 0.064mg | 0% |
| Threonine | 0.131mg | 0.258mg | 0% |
| Isoleucine | 0.157mg | 0.273mg | 0% |
| Leucine | 0.261mg | 0.442mg | 0% |
| Lysine | 0.239mg | 0.35mg | 0% |
| Methionine | 0.096mg | 0.064mg | 0% |
| Phenylalanine | 0.185mg | 0.31mg | 0% |
| Valine | 0.185mg | 0.316mg | 0% |
| Histidine | 0.127mg | 0.172mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
33%
Minerals Daily Need Coverage Score
38%
42%
Comparison summary
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 6mg)
Which food is cheaper?
Quinoa is cheaper (difference - $1.3)
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 0.146g)
Which food is lower in glycemic index?
Navy bean raw is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Navy bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.