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  6. Soup beans vs. Quinoa

Soup beans vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between soup beans and quinoa

  • Soup beans are richer in vitamin A, selenium, and fiber, yet quinoa is richer in manganese, phosphorus, magnesium, folate, and zinc.
  • Daily need coverage for vitamin A for soup beans is 32% higher.
  • Soup beans contain 57 times more sodium than quinoa. Soup beans contain 400mg of sodium, while quinoa contains 7mg.
  • Quinoa has a lower glycemic index than soup beans.

Food types used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Quinoa, cooked.

Infographic

Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
Contains more CalciumCalcium +88.2%
Contains more SeleniumSelenium +146.4%
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%
~equal in Potassium ~172mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +69.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B6Vitamin B6 +146%
Contains more FolateFolate +250%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Soup beans Quinoa DV% diff.
Sodium 400mg 7mg 17%
Manganese 0.29mg 0.631mg 15%
Phosphorus 59mg 152mg 13%
Magnesium 19mg 64mg 11%
Vitamin A 81µg 0µg 9%
Folate 12µg 42µg 8%
Selenium 6.9µg 2.8µg 7%
Fiber 4.6g 2.8g 7%
Starch 17.63g 7%
Zinc 0.44mg 1.09mg 6%
Vitamin B6 0.05mg 0.123mg 6%
Polyunsaturated fat 0.39g 1.078g 5%
Saturated fat 1.37g 0.231g 5%
Vitamin E 0.63mg 4%
Vitamin B1 0.06mg 0.107mg 4%
Vitamin B2 0.06mg 0.11mg 4%
Choline 23mg 4%
Copper 0.16mg 0.192mg 4%
Monounsaturated fat 1.58g 0.528g 3%
Cholesterol 9mg 0mg 3%
Carbs 11.16g 21.3g 3%
Iron 1.33mg 1.49mg 2%
Calcium 32mg 17mg 2%
Vitamin C 1.8mg 0mg 2%
Fats 3.5g 1.92g 2%
Protein 5.19g 4.4g 2%
Vitamin B3 0.7mg 0.412mg 2%
Calories 95kcal 120kcal 1%
Vitamin B12 0.03µg 0µg 1%
Vitamin B5 0.04mg 1%
Net carbs 6.56g 18.5g N/A
Potassium 175mg 172mg 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +18%
Contains more FatsFats +82.3%
Contains more OtherOther +97.4%
Contains more CarbsCarbs +90.9%
~equal in Water ~71.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 +199.2%
Contains less Sat. FatSaturated fat -83.1%
Contains more Poly. FatPolyunsaturated fat +176.4%

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