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  6. Refried beans vs. Quinoa

Refried beans vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between refried beans and quinoa

  • Refried beans have more vitamin C and selenium; however, quinoa is richer in manganese, phosphorus, folate, copper, and magnesium.
  • Refried beans cover your daily sodium needs 16% more than quinoa.
  • 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 Refried beans, canned, traditional style (includes USDA commodity) and Quinoa, cooked.

Infographic

Refried beans vs Quinoa 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.
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%
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%
Contains more CalciumCalcium +70.6%
Contains more PotassiumPotassium +85.5%
Contains more SeleniumSelenium +107.1%
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%
~equal in Iron ~1.49mg

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23mg

All nutrients comparison - raw data values

Nutrient Refried beans Quinoa DV% diff.
Histidine 153mg 0.127mg 22%
Sodium 370mg 7mg 16%
Manganese 0.289mg 0.631mg 15%
Phosphorus 92mg 152mg 9%
Folate 11µg 42µg 8%
Vitamin C 6mg 0mg 7%
Magnesium 35mg 64mg 7%
Copper 0.129mg 0.192mg 7%
Selenium 5.8µg 2.8µg 5%
Zinc 0.58mg 1.09mg 5%
Vitamin B5 0.189mg 4%
Polyunsaturated fat 0.543g 1.078g 4%
Potassium 319mg 172mg 4%
Vitamin E 0.09mg 0.63mg 4%
Fiber 3.7g 2.8g 4%
Starch 7.43g 17.63g 4%
Vitamin B1 0.076mg 0.107mg 3%
Carbs 13.55g 21.3g 3%
Vitamin B6 0.103mg 0.123mg 2%
Saturated fat 0.631g 0.231g 2%
Vitamin K 2.1µg 0µg 2%
Calories 90kcal 120kcal 2%
Vitamin B2 0.079mg 0.11mg 2%
Iron 1.44mg 1.49mg 1%
Calcium 29mg 17mg 1%
Protein 4.98g 4.4g 1%
Fats 2.01g 1.92g 0%
Net carbs 9.85g 18.5g N/A
Sugar 0.54g 0.87g N/A
Vitamin B3 0.367mg 0.412mg 0%
Trans fat 0.016g N/A
Choline 21.2mg 23mg 0%
Monounsaturated fat 0.601g 0.528g 0%
Tryptophan 0.065mg 0.052mg 0%
Threonine 0.231mg 0.131mg 0%
Isoleucine 0.242mg 0.157mg 0%
Leucine 0.438mg 0.261mg 0%
Lysine 0.377mg 0.239mg 0%
Methionine 0.083mg 0.096mg 0%
Phenylalanine 0.297mg 0.185mg 0%
Valine 0.287mg 0.185mg 0%
Omega-3 - DHA 0g 0.015g 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
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
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
Contains more ProteinProtein +13.2%
Contains more OtherOther +122.1%
Contains more CarbsCarbs +57.2%
~equal in Fats ~1.92g
~equal in Water ~71.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
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
Contains more Mono. FatMonounsaturated fat +13.8%
Contains less Sat. FatSaturated fat -63.4%
Contains more Poly. FatPolyunsaturated fat +98.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +∞%
Contains more StarchStarch +137.3%
~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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.