Quinoa vs. Black Beans
Nutrition comparison of Cooked Quinoa and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and black beans:
- Both quinoa and black beans are high in dietary fiber.
- Black bean has more pantothenic acid, however, quinoa contains more Vitamin B6.
- Black bean is an excellent source of potassium.
- For omega-3 fatty acids, quinoa has more dha than black bean.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and black bean has 24% less calories than quinoa - quinoa has 120 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, quinoa is lighter in protein, heavier in fat and similar to black beans for carbs. Quinoa has a macronutrient ratio of 15:71:15 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Black Beans | |
|---|---|---|
| Protein | 15% | 26% |
| Carbohydrates | 71% | 71% |
| Fat | 15% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Quinoa and black beans contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both quinoa and black beans are high in dietary fiber. Black bean has 146% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Quinoa and black beans contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 37% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both quinoa and black beans are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than quinoa - black bean has 2.7mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Black beans and quinoa contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and black beans contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Black beans and quinoa contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Black bean has more pantothenic acid, however, quinoa contains more Vitamin B6. Both quinoa and black beans contain significant amounts of thiamin, riboflavin, niacin and folate.
| Quinoa | Black Beans | |
|---|---|---|
| Thiamin | 0.107 MG | 0.14 MG |
| Riboflavin | 0.11 MG | 0.12 MG |
| Niacin | 0.412 MG | 0.62 MG |
| Pantothenic acid | ~ | 0.184 MG |
| Vitamin B6 | 0.123 MG | 0.055 MG |
| Folate | 42 UG | 61 UG |
Minerals
calcium
Black bean has 106% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 28% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Black bean is an excellent source of potassium and it has 79% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than black bean per 100 grams. Both quinoa and black beans contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.057 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than black bean per 100 grams.
| Quinoa | Black Beans | |
|---|---|---|
| linoleic acid | 0.974 G | 0.068 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.068 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Black Beans (Beans, black turtle, mature seeds, canned) .
Cooked Quinoa 185g
(
cup
)
|
Daily Values (%) |
Black Beans 240g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 222KCAL 11% |
|
2% | calories | 5% |
|
218KCAL 11% | |
| 39G 16% |
|
5% | carbohydrates | 3% |
|
40G 16% | |
| 5.2G 21% |
|
5% | dietary fiber | 227% |
|
17G 66% | |
| 1.6G | 191% | sugar | 5% | 0.55G | |||
| 3.6G 6% |
|
414% | total fat | 5% |
|
0.7G 1% | |
| 0.43G 2% |
|
139% | saturated fat | 5% |
|
0.18G 1% | |
| 0.98G | >999% | monounsaturated fat | 5% | 0.06G | |||
| 2G | 566% | polyunsaturated fat | 5% | 0.3G | |||
| 13MG 1% |
|
5% | sodium | >999% |
|
922MG 61% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
2.9UG 0.4% | ||
|
|
5% | Vitamin C | >999% |
|
6.5MG 9% | ||
| 31MG 3% |
|
5% | calcium | 171% |
|
84MG 8% | |
| 2.8MG 15% |
|
5% | iron | 64% |
|
4.6MG 25% | |
| 118MG 38% |
|
40% | magnesium | 5% |
|
84MG 27% | |
| 318MG 14% |
|
5% | potassium | 132% |
|
739MG 32% | |
| 0.2MG 18% |
|
5% | thiamin (Vit B1) | 70% |
|
0.34MG 31% | |
| 0.2MG 19% |
|
5% | riboflavin (Vit B2) | 45% |
|
0.29MG 26% | |
| 0.76MG 5% |
|
5% | niacin (Vit B3) | 97% |
|
1.5MG 11% | |
| 0.23MG 18% |
|
77% | Vitamin B6 | 5% |
|
0.13MG 10% | |
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.44MG 9% | ||
| 78UG 19% |
|
5% | folate (Vit B9) | 87% |
|
146UG 37% | |
| 1.2MG 8% |
|
5% | Vitamin E | 25% |
|
1.5MG 10% | |
|
|
5% | Vitamin K | >999% |
|
5.5UG 6% | ||
| 8.1G 16% |
|
5% | protein | 73% |
|
14G 29% | |
| 43MG 10% |
|
5% | choline | 30% |
|
56MG 13% | |
| 0.36MG 30% |
|
5% | copper | 28% |
|
0.46MG 38% | |
| 1.2MG 65% |
|
114% | manganese | 5% |
|
0.56MG 31% | |
| 281MG 40% |
|
8% | phosphorus | 5% |
|
259MG 37% | |
| 5.2UG 9% |
|
68% | selenium | 5% |
|
3.1UG 6% | |
| 2MG 25% |
|
54% | zinc | 5% |
|
1.3MG 16% | |
| 132G | 5% | Water | 38% | 182G | |||
| 33G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does quinoa or black beans contain more calories in 100 grams?Quinoa is high in calories and black bean has 20% less calories than quinoa - quinoa has 120 calories in 100g and black bean has 91 calories.
Does quinoa or black beans have more carbohydrates?
By weight, quinoa and black beans contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does quinoa or black beans contain more potassium?
Black bean is a rich source of potassium and it has 80% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and black bean has 308mg of potassium.