Quinoa vs. Green bean raw — In-Depth Nutrition Comparison
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How are quinoa and green bean raw different?
- Quinoa is higher in manganese, phosphorus, copper, magnesium, zinc, and iron; however, green bean raw is richer in vitamin K, vitamin A, and vitamin C.
- Daily need coverage for vitamin K for green bean raw is 36% higher.
- Quinoa contains 5 times more zinc than green bean raw. While quinoa contains 1.09mg of zinc, green bean raw contains only 0.24mg.
- Green bean raw has a lower glycemic index (20) than quinoa (53).
Quinoa, cooked and Beans, snap, green, raw are the varieties used in this article.
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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 | +156% |
| Contains more IronIron | +44.7% |
| Contains more CopperCopper | +178.3% |
| Contains more ZincZinc | +354.2% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains more ManganeseManganese | +192.1% |
| Contains more SeleniumSelenium | +366.7% |
| Contains more CalciumCalcium | +117.6% |
| Contains more PotassiumPotassium | +22.7% |
| Contains less SodiumSodium | -14.3% |
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 | +53.7% |
| Contains more Vitamin B1Vitamin B1 | +30.5% |
| Contains more FolateFolate | +27.3% |
| Contains more CholineCholine | +50.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +78.2% |
| Contains more Vitamin B6Vitamin B6 | +14.6% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 43µg | 36% |
| Manganese | 0.631mg | 0.216mg | 18% |
| Phosphorus | 152mg | 38mg | 16% |
| Vitamin C | 0mg | 12.2mg | 14% |
| Copper | 0.192mg | 0.069mg | 14% |
| Magnesium | 64mg | 25mg | 9% |
| Zinc | 1.09mg | 0.24mg | 8% |
| Starch | 17.63g | 0.88g | 7% |
| Polyunsaturated fat | 1.078g | 0.113g | 6% |
| Iron | 1.49mg | 1.03mg | 6% |
| Vitamin B5 | 0.225mg | 5% | |
| Protein | 4.4g | 1.83g | 5% |
| Carbs | 21.3g | 6.97g | 5% |
| Vitamin A | 0µg | 35µg | 4% |
| Calories | 120kcal | 31kcal | 4% |
| Selenium | 2.8µg | 0.6µg | 4% |
| Fats | 1.92g | 0.22g | 3% |
| Vitamin B3 | 0.412mg | 0.734mg | 2% |
| Folate | 42µg | 33µg | 2% |
| Fructose | 1.39g | 2% | |
| Vitamin B1 | 0.107mg | 0.082mg | 2% |
| Calcium | 17mg | 37mg | 2% |
| Vitamin E | 0.63mg | 0.41mg | 1% |
| Vitamin B6 | 0.123mg | 0.141mg | 1% |
| Potassium | 172mg | 211mg | 1% |
| Choline | 23mg | 15.3mg | 1% |
| Saturated fat | 0.231g | 0.05g | 1% |
| Monounsaturated fat | 0.528g | 0.01g | 1% |
| Net carbs | 18.5g | 4.27g | N/A |
| Sugar | 0.87g | 3.26g | N/A |
| Fiber | 2.8g | 2.7g | 0% |
| Sodium | 7mg | 6mg | 0% |
| Vitamin B2 | 0.11mg | 0.104mg | 0% |
| Tryptophan | 0.052mg | 0.019mg | 0% |
| Threonine | 0.131mg | 0.079mg | 0% |
| Isoleucine | 0.157mg | 0.066mg | 0% |
| Leucine | 0.261mg | 0.112mg | 0% |
| Lysine | 0.239mg | 0.088mg | 0% |
| Methionine | 0.096mg | 0.022mg | 0% |
| Phenylalanine | 0.185mg | 0.067mg | 0% |
| Valine | 0.185mg | 0.09mg | 0% |
| Histidine | 0.127mg | 0.034mg | 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:
1.83 g
Fats:
0.22 g
Carbs:
6.97 g
Water:
90.32 g
Other:
0.66 g
| Contains more ProteinProtein | +140.4% |
| Contains more FatsFats | +772.7% |
| Contains more CarbsCarbs | +205.6% |
| Contains more OtherOther | +16.7% |
| Contains more WaterWater | +26.1% |
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
0.05 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains more Mono. FatMonounsaturated fat | +5180% |
| Contains more Poly. FatPolyunsaturated fat | +854% |
| Contains less Sat. FatSaturated fat | -78.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.88 g
Sucrose:
0.36 g
Glucose:
1.51 g
Fructose:
1.39 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +1903.4% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g