Quinoa vs. White Beans
Nutrition comparison of Cooked Quinoa and White 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
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and white beans:
- Both quinoa and white beans are high in calories and dietary fiber.
- For omega-3 fatty acids, quinoa has more dha than white bean.
- Quinoa has more riboflavin and niacin, however, white bean contains more pantothenic acid.
- White bean is a great source of iron.
- White bean is an excellent source of calcium and potassium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and white beans are high in calories. Quinoa has a little more calories (5%) than white bean by weight - quinoa has 120 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, quinoa is lighter in protein, heavier in fat and similar to white beans for carbs. Quinoa has a macronutrient ratio of 15:71:15 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | White Beans | |
|---|---|---|
| Protein | 15% | 25% |
| Carbohydrates | 71% | 73% |
| Fat | 15% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Quinoa and white beans contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both quinoa and white beans are high in dietary fiber. White bean has 71% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Quinoa and white beans contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 65% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both quinoa and white beans are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin A
Quinoa and white beans contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Quinoa and white beans contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
White beans and quinoa contain similar amounts of Vitamin K - white bean has 2.9ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more riboflavin and niacin, however, white bean contains more pantothenic acid. Both quinoa and white beans contain significant amounts of thiamin, Vitamin B6 and folate.
| Quinoa | White Beans | |
|---|---|---|
| Thiamin | 0.107 MG | 0.096 MG |
| Riboflavin | 0.11 MG | 0.037 MG |
| Niacin | 0.412 MG | 0.113 MG |
| Pantothenic acid | ~ | 0.185 MG |
| Vitamin B6 | 0.123 MG | 0.075 MG |
| Folate | 42 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 329% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 101% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 164% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than white bean per 100 grams. Both quinoa and white beans contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.056 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than white bean per 100 grams.
| Quinoa | White Beans | |
|---|---|---|
| linoleic acid | 0.974 G | 0.067 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Cooked Quinoa g
()
|
Daily Values (%) |
White 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 % |
|
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 white beans contain more calories in 100 grams?Both quinoa and white beans are high in calories. Quinoa has a little more calories ( 10%) than white bean by weight - quinoa has 120 calories in 100g and white bean has 114 calories.
Does quinoa or white beans have more carbohydrates?
By weight, quinoa and white beans contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does quinoa or white beans contain more calcium?
White bean is a rich source of calcium and it has 330% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and white bean has 73mg of calcium.
Does quinoa or white beans contain more potassium?
White bean is a rich source of potassium and it has 160% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and white bean has 454mg of potassium.