Quinoa vs. Soup beans — In-Depth Nutrition Comparison
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The main differences between quinoa and soup beans
- Quinoa is richer in manganese, phosphorus, magnesium, folate, and zinc, yet soup beans are richer in vitamin A, selenium, and fiber.
- Daily need coverage for vitamin A for soup beans is 32% higher.
- Quinoa contains 4 times more folate than soup beans. Quinoa contains 42µg of folate, while soup beans contain 12µg.
- Quinoa contains less saturated fat.
- Quinoa has a lower glycemic index than soup beans.
Food types used in this article are Quinoa, cooked and Soup, bean with ham, canned, chunky, ready-to-serve.
Infographic
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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 | +236.8% |
| Contains more IronIron | +12% |
| Contains more CopperCopper | +20% |
| Contains more ZincZinc | +147.7% |
| Contains more PhosphorusPhosphorus | +157.6% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +117.6% |
| Contains more CalciumCalcium | +88.2% |
| Contains more SeleniumSelenium | +146.4% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +78.3% |
| Contains more Vitamin B2Vitamin B2 | +83.3% |
| Contains more Vitamin B6Vitamin B6 | +146% |
| Contains more FolateFolate | +250% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +69.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more CarbsCarbs | +90.9% |
| Contains more ProteinProtein | +18% |
| Contains more FatsFats | +82.3% |
| Contains more OtherOther | +97.4% |
~equal in
Water
~78.63g
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
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -83.1% |
| Contains more Poly. FatPolyunsaturated fat | +176.4% |
| Contains more Mono. FatMonounsaturated fat | +199.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 7mg | 400mg | 17% |
| Manganese | 0.631mg | 0.29mg | 15% |
| Phosphorus | 152mg | 59mg | 13% |
| Magnesium | 64mg | 19mg | 11% |
| Vitamin A | 0µg | 81µg | 9% |
| Folate | 42µg | 12µg | 8% |
| Selenium | 2.8µg | 6.9µg | 7% |
| Fiber | 2.8g | 4.6g | 7% |
| Starch | 17.63g | 7% | |
| Zinc | 1.09mg | 0.44mg | 6% |
| Vitamin B6 | 0.123mg | 0.05mg | 6% |
| Polyunsaturated fat | 1.078g | 0.39g | 5% |
| Saturated fat | 0.231g | 1.37g | 5% |
| Vitamin E | 0.63mg | 4% | |
| Vitamin B1 | 0.107mg | 0.06mg | 4% |
| Vitamin B2 | 0.11mg | 0.06mg | 4% |
| Choline | 23mg | 4% | |
| Copper | 0.192mg | 0.16mg | 4% |
| Monounsaturated fat | 0.528g | 1.58g | 3% |
| Cholesterol | 0mg | 9mg | 3% |
| Carbs | 21.3g | 11.16g | 3% |
| Iron | 1.49mg | 1.33mg | 2% |
| Calcium | 17mg | 32mg | 2% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Fats | 1.92g | 3.5g | 2% |
| Protein | 4.4g | 5.19g | 2% |
| Vitamin B3 | 0.412mg | 0.7mg | 2% |
| Calories | 120kcal | 95kcal | 1% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Vitamin B5 | 0.04mg | 1% | |
| Net carbs | 18.5g | 6.56g | N/A |
| Potassium | 172mg | 175mg | 0% |
| Sugar | 0.87g | N/A | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
38%
31%
Comparison summary
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 0.87g)
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 393mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 1.139g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 11)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.