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.
Detailed nutritional comparison of quinoa and kidney beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Quinoa src
Image of Kidney Beans src

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 15:71:14 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 14% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Quinoa or Kidney Beans .

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) .

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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.