Quinoa vs. Refried beans — In-Depth Nutrition Comparison
Compare
Significant differences between quinoa and refried beans
- Quinoa has more manganese, phosphorus, folate, copper, and magnesium; however, refried beans are richer in vitamin C and selenium.
- Refried beans cover your daily sodium needs 16% more than quinoa.
- Refried beans have 4 times less folate than quinoa. Quinoa has 42µg of folate, while refried beans have 11µg.
- Quinoa contains less sodium.
- Quinoa has a higher glycemic index. The glycemic index of quinoa is 53, while the glycemic index of refried beans is 38.
Specific food types used in this comparison are Quinoa, cooked and Refried beans, canned, traditional style (includes USDA commodity).
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.
| Contains more MagnesiumMagnesium | +82.9% |
| Contains more CopperCopper | +48.8% |
| Contains more ZincZinc | +87.9% |
| Contains more PhosphorusPhosphorus | +65.2% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +118.3% |
| Contains more CalciumCalcium | +70.6% |
| Contains more PotassiumPotassium | +85.5% |
| Contains more SeleniumSelenium | +107.1% |
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 | +600% |
| Contains more Vitamin B1Vitamin B1 | +40.8% |
| Contains more Vitamin B2Vitamin B2 | +39.2% |
| Contains more Vitamin B3Vitamin B3 | +12.3% |
| Contains more Vitamin B6Vitamin B6 | +19.4% |
| Contains more FolateFolate | +281.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
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:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more CarbsCarbs | +57.2% |
| Contains more ProteinProtein | +13.2% |
| Contains more OtherOther | +122.1% |
~equal in
Fats
~2.01g
~equal in
Water
~77.75g
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
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains less Sat. FatSaturated fat | -63.4% |
| Contains more Poly. FatPolyunsaturated fat | +98.5% |
| Contains more Mono. FatMonounsaturated fat | +13.8% |
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:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +137.3% |
| Contains more SucroseSucrose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Histidine | 0.127mg | 153mg | 22% |
| Sodium | 7mg | 370mg | 16% |
| Manganese | 0.631mg | 0.289mg | 15% |
| Phosphorus | 152mg | 92mg | 9% |
| Folate | 42µg | 11µg | 8% |
| Vitamin C | 0mg | 6mg | 7% |
| Magnesium | 64mg | 35mg | 7% |
| Copper | 0.192mg | 0.129mg | 7% |
| Selenium | 2.8µg | 5.8µg | 5% |
| Zinc | 1.09mg | 0.58mg | 5% |
| Vitamin B5 | 0.189mg | 4% | |
| Polyunsaturated fat | 1.078g | 0.543g | 4% |
| Potassium | 172mg | 319mg | 4% |
| Vitamin E | 0.63mg | 0.09mg | 4% |
| Fiber | 2.8g | 3.7g | 4% |
| Starch | 17.63g | 7.43g | 4% |
| Vitamin B1 | 0.107mg | 0.076mg | 3% |
| Carbs | 21.3g | 13.55g | 3% |
| Vitamin B6 | 0.123mg | 0.103mg | 2% |
| Saturated fat | 0.231g | 0.631g | 2% |
| Vitamin K | 0µg | 2.1µg | 2% |
| Calories | 120kcal | 90kcal | 2% |
| Vitamin B2 | 0.11mg | 0.079mg | 2% |
| Iron | 1.49mg | 1.44mg | 1% |
| Calcium | 17mg | 29mg | 1% |
| Protein | 4.4g | 4.98g | 1% |
| Fats | 1.92g | 2.01g | 0% |
| Net carbs | 18.5g | 9.85g | N/A |
| Sugar | 0.87g | 0.54g | N/A |
| Vitamin B3 | 0.412mg | 0.367mg | 0% |
| Trans fat | 0.016g | N/A | |
| Choline | 23mg | 21.2mg | 0% |
| Monounsaturated fat | 0.528g | 0.601g | 0% |
| Tryptophan | 0.052mg | 0.065mg | 0% |
| Threonine | 0.131mg | 0.231mg | 0% |
| Isoleucine | 0.157mg | 0.242mg | 0% |
| Leucine | 0.261mg | 0.438mg | 0% |
| Lysine | 0.239mg | 0.377mg | 0% |
| Methionine | 0.096mg | 0.083mg | 0% |
| Phenylalanine | 0.185mg | 0.297mg | 0% |
| Valine | 0.185mg | 0.287mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
10%
Minerals Daily Need Coverage Score
38%
33%
Comparison summary
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Refried beans is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 363mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.4g)
Which food is richer in vitamins?
Quinoa is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.