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  6. Quinoa vs. Soup beans

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

Quinoa vs Soup 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
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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
~equal in Potassium ~175mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Soup beans 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

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% 4% 11% 79%
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
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
41% 47% 12%
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%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.