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  6. Quinoa vs. Refried beans

Quinoa vs. Refried beans — In-Depth Nutrition Comparison

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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

Quinoa vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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%
~equal in Iron ~1.44mg

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
6
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~21.2mg

All nutrients comparison - raw data values

Nutrient Quinoa Refried beans 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
5% 2% 14% 78% 2%
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
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
36% 34% 31%
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
Quinoa
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
93% 7%
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

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.