Quinoa vs. Green beans — In-Depth Nutrition Comparison
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Significant differences between quinoa and green beans
- Quinoa has more phosphorus, manganese, copper, magnesium, iron, zinc, and vitamin B6; however, green beans are richer in vitamin K, vitamin A, and vitamin C.
- Green beans cover your daily vitamin K needs 40% more than quinoa.
- Green beans have 5 times less phosphorus than quinoa. Quinoa has 152mg of phosphorus, while green beans have 29mg.
- Quinoa has a higher glycemic index. The glycemic index of quinoa is 53, while the glycemic index of green beans is 20.
Specific food types used in this comparison are Quinoa, cooked and Beans, snap, green, cooked, boiled, drained, without salt.
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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 MagnesiumMagnesium | +255.6% |
| Contains more PotassiumPotassium | +17.8% |
| Contains more IronIron | +129.2% |
| Contains more CopperCopper | +236.8% |
| Contains more ZincZinc | +336% |
| Contains more PhosphorusPhosphorus | +424.1% |
| Contains more ManganeseManganese | +121.4% |
| Contains more SeleniumSelenium | +1300% |
| Contains more CalciumCalcium | +158.8% |
| Contains less SodiumSodium | -85.7% |
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 | +37% |
| Contains more Vitamin B1Vitamin B1 | +44.6% |
| Contains more Vitamin B2Vitamin B2 | +13.4% |
| Contains more Vitamin B6Vitamin B6 | +119.6% |
| Contains more FolateFolate | +27.3% |
| Contains more CholineCholine | +36.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +49% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 47.9µg | 40% |
| Phosphorus | 152mg | 29mg | 18% |
| Manganese | 0.631mg | 0.285mg | 15% |
| Copper | 0.192mg | 0.057mg | 15% |
| Vitamin C | 0mg | 9.7mg | 11% |
| Magnesium | 64mg | 18mg | 11% |
| Iron | 1.49mg | 0.65mg | 11% |
| Zinc | 1.09mg | 0.25mg | 8% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 1.078g | 0.145g | 6% |
| Vitamin B6 | 0.123mg | 0.056mg | 5% |
| Protein | 4.4g | 1.89g | 5% |
| Selenium | 2.8µg | 0.2µg | 5% |
| Calories | 120kcal | 35kcal | 4% |
| Vitamin A | 0µg | 32µg | 4% |
| Carbs | 21.3g | 7.88g | 4% |
| Vitamin B1 | 0.107mg | 0.074mg | 3% |
| Calcium | 17mg | 44mg | 3% |
| Fats | 1.92g | 0.28g | 3% |
| Fiber | 2.8g | 3.2g | 2% |
| Folate | 42µg | 33µg | 2% |
| Saturated fat | 0.231g | 0.064g | 1% |
| Potassium | 172mg | 146mg | 1% |
| Vitamin B2 | 0.11mg | 0.097mg | 1% |
| Vitamin B3 | 0.412mg | 0.614mg | 1% |
| Vitamin B5 | 0.074mg | 1% | |
| Choline | 23mg | 16.9mg | 1% |
| Vitamin E | 0.63mg | 0.46mg | 1% |
| Monounsaturated fat | 0.528g | 0.011g | 1% |
| Net carbs | 18.5g | 4.68g | N/A |
| Sugar | 0.87g | 3.63g | N/A |
| Sodium | 7mg | 1mg | 0% |
| Tryptophan | 0.052mg | 0.02mg | 0% |
| Threonine | 0.131mg | 0.082mg | 0% |
| Isoleucine | 0.157mg | 0.069mg | 0% |
| Leucine | 0.261mg | 0.116mg | 0% |
| Lysine | 0.239mg | 0.091mg | 0% |
| Methionine | 0.096mg | 0.023mg | 0% |
| Phenylalanine | 0.185mg | 0.069mg | 0% |
| Valine | 0.185mg | 0.093mg | 0% |
| Histidine | 0.127mg | 0.035mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
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:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
| Contains more ProteinProtein | +132.8% |
| Contains more FatsFats | +585.7% |
| Contains more CarbsCarbs | +170.3% |
| Contains more WaterWater | +24.6% |
~equal in
Other
~0.73g
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
0.064 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.145 g
| Contains more Mono. FatMonounsaturated fat | +4700% |
| Contains more Poly. FatPolyunsaturated fat | +643.4% |
| Contains less Sat. FatSaturated fat | -72.3% |
