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  6. Quinoa vs. Navy bean raw

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

Quinoa vs Navy bean raw infographic
Infographic link

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.
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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.
Quinoa
Quinoa
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Navy bean raw 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
6% 13% 79%
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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
16% 10% 75%
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%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.