Quinoa vs. Kidney Beans
Nutrition comparison of Cooked Quinoa and Kidney 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
kidney beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and kidney beans:
- Both quinoa and kidney beans are high in calories and dietary fiber.
- For omega-3 fatty acids, quinoa has more dha than kidney bean.
- Kidney bean is a great source of calcium, potassium and protein.
- Quinoa has more riboflavin.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and kidney beans are high in calories. Quinoa is very similar to quinoa for calories - quinoa has 120 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, quinoa is lighter in protein, heavier in carbs and heavier in fat compared to kidney beans per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for kidney beans, 26:67:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Kidney Beans | |
|---|---|---|
| Protein | 15% | 26% |
| Carbohydrates | 71% | 67% |
| Fat | 15% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Quinoa and kidney beans contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both quinoa and kidney beans are high in dietary fiber. Kidney bean has 114% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Quinoa and kidney beans contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has 85% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both quinoa and kidney beans are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and quinoa contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Quinoa and kidney beans contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Quinoa and kidney beans contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Kidney bean has more Vitamin K than quinoa - kidney bean has 5.7ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more riboflavin. Both quinoa and kidney beans contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Quinoa | Kidney Beans | |
|---|---|---|
| Thiamin | 0.107 MG | 0.06 MG |
| Riboflavin | 0.11 MG | 0.015 MG |
| Niacin | 0.412 MG | 0.417 MG |
| Vitamin B6 | 0.123 MG | 0.113 MG |
| Folate | 42 UG | 23 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 241% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Quinoa and kidney beans contain similar amounts of iron - quinoa has 1.5mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Kidney bean is a great source of potassium and it has 45% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than kidney bean per 100 grams. Both quinoa and kidney beans contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Kidney Beans | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.132 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.132 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than kidney bean per 100 grams.
| Quinoa | Kidney Beans | |
|---|---|---|
| linoleic acid | 0.974 G | 0.217 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.217 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 Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) .
Cooked Quinoa g
()
|
Daily Values (%) |
Kidney Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does quinoa or kidney beans contain more calories in 100 grams?Both quinoa and kidney beans are high in calories. Quinoa is quite similar to quinoa for calories - quinoa has 120 calories in 100g and kidney bean has 121 calories.
Does quinoa or kidney beans have more carbohydrates?
By weight, quinoa and kidney beans contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and kidney bean has 20.8g of carbohydrates.