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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 covers 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.

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
7
:
3
Refried beans
Refried beans
Contains more Magnesium +82.9%
Contains more Phosphorus +65.2%
Contains less Sodium -98.1%
Contains more Zinc +87.9%
Contains more Copper +48.8%
Contains more Manganese +118.3%
Contains more Calcium +70.6%
Contains more Potassium +85.5%
Contains more Selenium +107.1%
Equal in Iron - 1.44
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Magnesium +82.9%
Contains more Phosphorus +65.2%
Contains less Sodium -98.1%
Contains more Zinc +87.9%
Contains more Copper +48.8%
Contains more Manganese +118.3%
Contains more Calcium +70.6%
Contains more Potassium +85.5%
Contains more Selenium +107.1%
Equal in Iron - 1.44

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
7
:
3
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B1 +40.8%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +12.3%
Contains more Vitamin B6 +19.4%
Contains more Folate +281.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +600%
Contains more Vitamin B1 +40.8%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +12.3%
Contains more Vitamin B6 +19.4%
Contains more Folate +281.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
:
4
Refried beans
Refried beans
Contains more Carbs +57.2%
Contains more Protein +13.2%
Contains more Other +122.1%
Equal in Fats - 2.01
Equal in Water - 77.75
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Refried beans
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 Carbs +57.2%
Contains more Protein +13.2%
Contains more Other +122.1%
Equal in Fats - 2.01
Equal in Water - 77.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Refried beans
Refried beans
Contains less Saturated Fat -63.4%
Contains more Polyunsaturated fat +98.5%
Contains more Monounsaturated Fat +13.8%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains less Saturated Fat -63.4%
Contains more Polyunsaturated fat +98.5%
Contains more Monounsaturated Fat +13.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
1
Refried beans
Refried beans
Contains more Starch +137.3%
Contains more Sucrose +∞%
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Refried beans
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 Starch +137.3%
Contains more Sucrose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Refried beans
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Quinoa Refried beans Opinion
Net carbs 18.5g 9.85g Quinoa
Protein 4.4g 4.98g Refried beans
Fats 1.92g 2.01g Refried beans
Carbs 21.3g 13.55g Quinoa
Calories 120kcal 90kcal Quinoa
Starch 17.63g 7.43g Quinoa
Sugar 0.87g 0.54g Refried beans
Fiber 2.8g 3.7g Refried beans
Calcium 17mg 29mg Refried beans
Iron 1.49mg 1.44mg Quinoa
Magnesium 64mg 35mg Quinoa
Phosphorus 152mg 92mg Quinoa
Potassium 172mg 319mg Refried beans
Sodium 7mg 370mg Quinoa
Zinc 1.09mg 0.58mg Quinoa
Copper 0.192mg 0.129mg Quinoa
Manganese 0.631mg 0.289mg Quinoa
Selenium 2.8µg 5.8µg Refried beans
Vitamin A 5IU 0IU Quinoa
Vitamin E 0.63mg 0.09mg Quinoa
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.107mg 0.076mg Quinoa
Vitamin B2 0.11mg 0.079mg Quinoa
Vitamin B3 0.412mg 0.367mg Quinoa
Vitamin B5 0.189mg Refried beans
Vitamin B6 0.123mg 0.103mg Quinoa
Folate 42µg 11µg Quinoa
Vitamin K 0µg 2.1µg Refried beans
Tryptophan 0.052mg 0.065mg Refried beans
Threonine 0.131mg 0.231mg Refried beans
Isoleucine 0.157mg 0.242mg Refried beans
Leucine 0.261mg 0.438mg Refried beans
Lysine 0.239mg 0.377mg Refried beans
Methionine 0.096mg 0.083mg Quinoa
Phenylalanine 0.185mg 0.297mg Refried beans
Valine 0.185mg 0.287mg Refried beans
Histidine 0.127mg 153mg Refried beans
Trans Fat 0.016g Quinoa
Saturated Fat 0.231g 0.631g Quinoa
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.601g Refried beans
Polyunsaturated fat 1.078g 0.543g Quinoa
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Quinoa
10%
Refried beans
Minerals Daily Need Coverage Score
38%
Quinoa
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 0.4g)
Which food is richer in vitamins?
Quinoa
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.

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.