Side-by-Side Comparison

Black Beans (Cooked) vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

0.0Vit C

View Details

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-9%

Quinoa (Cooked)

Quinoa (Cooked) has fewer calories (energy) (120 kcal vs 132 kcal, 12 kcal less).

Higher Protein

+101%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.9 g vs 4.4 g in Quinoa (Cooked) (+4.5 g, +101%).

Higher Dietary Fiber

+211%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.7 g vs 2.8 g in Quinoa (Cooked) (+5.9 g, +211%).

Higher Potassium

+106%

Black Beans (Cooked)

Black Beans (Cooked) provides 355 mg vs 172 mg in Quinoa (Cooked) (+183 mg, +106%).

Comparing per 100 g standard edible portion.

Nutrient

Black Beans (Cooked)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

132 kcal7% DV

Quinoa (Cooked)

120 kcal6% DV

Black Beans (Cooked) provides 132 kcal vs 120 kcal in Quinoa (Cooked) (+12 kcal, +10%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

8.9 g18% DV

Quinoa (Cooked)

4.4 g9% DV

Black Beans (Cooked) provides 8.9 g vs 4.4 g in Quinoa (Cooked) (+4.5 g, +101%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

23.7 g9% DV

Quinoa (Cooked)

21.3 g8% DV

Black Beans (Cooked) provides 23.7 g vs 21.3 g in Quinoa (Cooked) (+2.4 g, +11%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

8.7 g31% DV

Quinoa (Cooked)

2.8 g10% DV

Black Beans (Cooked) provides 8.7 g vs 2.8 g in Quinoa (Cooked) (+5.9 g, +211%).

Total FatQuinoa (Cooked) higher

Black Beans (Cooked)

0.54 g1% DV

Quinoa (Cooked)

1.9 g2% DV

Quinoa (Cooked) provides 1.9 g vs 0.54 g in Black Beans (Cooked) (+1.4 g, +256%).

Total SugarsQuinoa (Cooked) higher

Black Beans (Cooked)

0.32 g1% DV

Quinoa (Cooked)

0.87 g2% DV

Quinoa (Cooked) provides 0.87 g vs 0.32 g in Black Beans (Cooked) (+0.55 g, +172%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Quinoa (Cooked)

0 mg

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Black Beans (Cooked)

0 µg

Quinoa (Cooked)

1.0 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Quinoa (Cooked)

0 µg

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Black Beans (Cooked)

0.15 mg1% DV

Quinoa (Cooked)

0.63 mg4% DV

Quinoa (Cooked) provides 0.63 mg vs 0.15 mg in Black Beans (Cooked) (+0.48 mg, +320%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.8 µg2% DV

Quinoa (Cooked)

0 µg

Black Beans (Cooked) has higher vitamin k (2.8 µg vs 0 µg).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

149 µg37% DV

Quinoa (Cooked)

42 µg11% DV

Black Beans (Cooked) provides 149 µg vs 42 µg in Quinoa (Cooked) (+107 µg, +255%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.24 mg20% DV

Quinoa (Cooked)

0.11 mg9% DV

Black Beans (Cooked) provides 0.24 mg vs 0.11 mg in Quinoa (Cooked) (+0.14 mg, +128%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Black Beans (Cooked)

0.06 mg5% DV

Quinoa (Cooked)

0.11 mg8% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.06 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.51 mg3% DV

Quinoa (Cooked)

0.41 mg3% DV

Black Beans (Cooked) provides 0.51 mg vs 0.41 mg in Quinoa (Cooked) (+0.09 mg, +23%).

Pantothenic Acid (B5)Similar

Black Beans (Cooked)

0.24 mg5% DV

Quinoa (Cooked)

0.23 mg5% DV

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of pantothenic acid (b5) (0.24 mg).

Vitamin B6Quinoa (Cooked) higher

Black Beans (Cooked)

0.07 mg4% DV

Quinoa (Cooked)

0.12 mg7% DV

Quinoa (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.07 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Quinoa (Cooked)

0 µg

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Black Beans (Cooked)

1.0 mg

Quinoa (Cooked)

7.0 mg

Quinoa (Cooked) provides 7.0 mg vs 1.0 mg in Black Beans (Cooked) (+6.0 mg, +600%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

355 mg8% DV

Quinoa (Cooked)

172 mg4% DV

Black Beans (Cooked) provides 355 mg vs 172 mg in Quinoa (Cooked) (+183 mg, +106%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

27.0 mg2% DV

Quinoa (Cooked)

17.0 mg1% DV

Black Beans (Cooked) provides 27.0 mg vs 17.0 mg in Quinoa (Cooked) (+10.0 mg, +59%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 mg12% DV

Quinoa (Cooked)

1.5 mg8% DV

Black Beans (Cooked) provides 2.1 mg vs 1.5 mg in Quinoa (Cooked) (+0.61 mg, +41%).

MagnesiumQuinoa (Cooked) higher

Black Beans (Cooked)

60.0 mg14% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 60.0 mg in Black Beans (Cooked) (+4.0 mg, +7%).

PhosphorusQuinoa (Cooked) higher

Black Beans (Cooked)

140 mg11% DV

Quinoa (Cooked)

152 mg12% DV

Quinoa (Cooked) provides 152 mg vs 140 mg in Black Beans (Cooked) (+12.0 mg, +9%).

ZincSimilar

Black Beans (Cooked)

1.1 mg10% DV

Quinoa (Cooked)

1.1 mg10% DV

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of zinc (1.1 mg).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Black Beans (Cooked)

0.09 g

Quinoa (Cooked)

0.23 g1% DV

Quinoa (Cooked) provides 0.23 g vs 0.09 g in Black Beans (Cooked) (+0.14 g, +156%).

Nutrient

Black Beans (Cooked)172 g (1 cup cooked (172 g))

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

227 kcal11% DV

Quinoa (Cooked)

222 kcal11% DV

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of calories (energy) (227 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

15.2 g30% DV

Quinoa (Cooked)

8.1 g16% DV

Black Beans (Cooked) provides 15.2 g vs 8.1 g in Quinoa (Cooked) (+7.1 g, +87%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

40.8 g15% DV

Quinoa (Cooked)

39.4 g14% DV

Black Beans (Cooked) provides 40.8 g vs 39.4 g in Quinoa (Cooked) (+1.4 g, +3%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

15.0 g53% DV

Quinoa (Cooked)

5.2 g19% DV

Black Beans (Cooked) provides 15.0 g vs 5.2 g in Quinoa (Cooked) (+9.8 g, +189%).

Total FatQuinoa (Cooked) higher

Black Beans (Cooked)

0.93 g1% DV

Quinoa (Cooked)

3.6 g5% DV

Quinoa (Cooked) provides 3.6 g vs 0.93 g in Black Beans (Cooked) (+2.6 g, +282%).

Total SugarsQuinoa (Cooked) higher

Black Beans (Cooked)

0.55 g1% DV

Quinoa (Cooked)

1.6 g3% DV

Quinoa (Cooked) provides 1.6 g vs 0.55 g in Black Beans (Cooked) (+1.1 g, +192%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Quinoa (Cooked)

0 mg

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Black Beans (Cooked)

0 µg

Quinoa (Cooked)

1.9 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Quinoa (Cooked)

0 µg

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Black Beans (Cooked)

0.26 mg2% DV

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.26 mg in Black Beans (Cooked) (+0.91 mg, +352%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 µg4% DV

Quinoa (Cooked)

0 µg

Black Beans (Cooked) has higher vitamin k (4.8 µg vs 0 µg).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

256 µg64% DV

Quinoa (Cooked)

78 µg19% DV

Black Beans (Cooked) provides 256 µg vs 78 µg in Quinoa (Cooked) (+179 µg, +230%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg35% DV

Quinoa (Cooked)

0.20 mg16% DV

Black Beans (Cooked) provides 0.42 mg vs 0.20 mg in Quinoa (Cooked) (+0.22 mg, +112%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Black Beans (Cooked)

0.10 mg8% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.10 mg in Black Beans (Cooked) (+0.10 mg, +101%).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.87 mg5% DV

Quinoa (Cooked)

0.76 mg5% DV

Black Beans (Cooked) provides 0.87 mg vs 0.76 mg in Quinoa (Cooked) (+0.11 mg, +14%).

Pantothenic Acid (B5)Similar

Black Beans (Cooked)

0.42 mg8% DV

Quinoa (Cooked)

0.42 mg8% DV

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of pantothenic acid (b5) (0.42 mg).

Vitamin B6Quinoa (Cooked) higher

Black Beans (Cooked)

0.12 mg7% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.12 mg in Black Beans (Cooked) (+0.11 mg, +92%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Quinoa (Cooked)

0 µg

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Black Beans (Cooked)

1.7 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 1.7 mg in Black Beans (Cooked) (+11.2 mg, +653%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

611 mg13% DV

Quinoa (Cooked)

318 mg7% DV

Black Beans (Cooked) provides 611 mg vs 318 mg in Quinoa (Cooked) (+292 mg, +92%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

46.4 mg4% DV

Quinoa (Cooked)

31.5 mg2% DV

Black Beans (Cooked) provides 46.4 mg vs 31.5 mg in Quinoa (Cooked) (+15.0 mg, +48%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

3.6 mg20% DV

Quinoa (Cooked)

2.8 mg15% DV

Black Beans (Cooked) provides 3.6 mg vs 2.8 mg in Quinoa (Cooked) (+0.86 mg, +31%).

MagnesiumQuinoa (Cooked) higher

Black Beans (Cooked)

103 mg25% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 103 mg in Black Beans (Cooked) (+15.2 mg, +15%).

PhosphorusQuinoa (Cooked) higher

Black Beans (Cooked)

241 mg19% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 241 mg in Black Beans (Cooked) (+40.4 mg, +17%).

ZincQuinoa (Cooked) higher

Black Beans (Cooked)

1.9 mg18% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 1.9 mg in Black Beans (Cooked) (+0.09 mg, +5%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Black Beans (Cooked)

0.15 g1% DV

Quinoa (Cooked)

0.43 g2% DV

Quinoa (Cooked) provides 0.43 g vs 0.15 g in Black Beans (Cooked) (+0.27 g, +175%).

Nutrient

Black Beans (Cooked)Amount per 100 kcal (76 g)

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

6.7 g13% DV

Quinoa (Cooked)

3.7 g7% DV

Black Beans (Cooked) provides 6.7 g vs 3.7 g in Quinoa (Cooked) (+3.1 g, +84%).

CarbohydratesSimilar

Black Beans (Cooked)

18.0 g7% DV

Quinoa (Cooked)

17.7 g6% DV

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of carbohydrates (18.0 g).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

6.6 g24% DV

Quinoa (Cooked)

2.3 g8% DV

Black Beans (Cooked) provides 6.6 g vs 2.3 g in Quinoa (Cooked) (+4.3 g, +185%).

Total FatQuinoa (Cooked) higher

Black Beans (Cooked)

0.41 g1% DV

Quinoa (Cooked)

1.6 g2% DV

Quinoa (Cooked) provides 1.6 g vs 0.41 g in Black Beans (Cooked) (+1.2 g, +288%).

Total SugarsQuinoa (Cooked) higher

Black Beans (Cooked)

0.24 g

Quinoa (Cooked)

0.72 g1% DV

Quinoa (Cooked) provides 0.72 g vs 0.24 g in Black Beans (Cooked) (+0.48 g, +197%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Quinoa (Cooked)

0 mg

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Black Beans (Cooked)

0 µg

Quinoa (Cooked)

0.8 µg

Quinoa (Cooked) has higher vitamin a (rae) (0.8 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Quinoa (Cooked)

0 µg

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Black Beans (Cooked)

0.11 mg1% DV

Quinoa (Cooked)

0.52 mg3% DV

Quinoa (Cooked) provides 0.52 mg vs 0.11 mg in Black Beans (Cooked) (+0.41 mg, +359%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 µg2% DV

Quinoa (Cooked)

0 µg

Black Beans (Cooked) has higher vitamin k (2.1 µg vs 0 µg).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

113 µg28% DV

Quinoa (Cooked)

35 µg9% DV

Black Beans (Cooked) provides 113 µg vs 35 µg in Quinoa (Cooked) (+78 µg, +225%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.19 mg15% DV

Quinoa (Cooked)

0.09 mg7% DV

Black Beans (Cooked) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.09 mg).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.04 mg3% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Similar

Black Beans (Cooked)

0.38 mg2% DV

Quinoa (Cooked)

0.34 mg2% DV

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of niacin (vitamin b3) (0.38 mg).

Pantothenic Acid (B5)Similar

Black Beans (Cooked)

0.18 mg4% DV

Quinoa (Cooked)

0.19 mg4% DV

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of pantothenic acid (b5) (0.18 mg).

Vitamin B6Similar

Black Beans (Cooked)

0.05 mg3% DV

Quinoa (Cooked)

0.10 mg6% DV

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Quinoa (Cooked)

0 µg

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Black Beans (Cooked)

0.76 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 0.76 mg in Black Beans (Cooked) (+5.1 mg, +664%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

270 mg6% DV

Quinoa (Cooked)

143 mg3% DV

Black Beans (Cooked) provides 270 mg vs 143 mg in Quinoa (Cooked) (+127 mg, +89%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

20.5 mg2% DV

Quinoa (Cooked)

14.1 mg1% DV

Black Beans (Cooked) provides 20.5 mg vs 14.1 mg in Quinoa (Cooked) (+6.4 mg, +45%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

1.6 mg9% DV

Quinoa (Cooked)

1.2 mg7% DV

Black Beans (Cooked) provides 1.6 mg vs 1.2 mg in Quinoa (Cooked) (+0.36 mg, +29%).

MagnesiumQuinoa (Cooked) higher

Black Beans (Cooked)

45.6 mg11% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 45.6 mg in Black Beans (Cooked) (+7.5 mg, +16%).

PhosphorusQuinoa (Cooked) higher

Black Beans (Cooked)

106 mg9% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 106 mg in Black Beans (Cooked) (+19.8 mg, +19%).

ZincQuinoa (Cooked) higher

Black Beans (Cooked)

0.85 mg8% DV

Quinoa (Cooked)

0.90 mg8% DV

Quinoa (Cooked) provides 0.90 mg vs 0.85 mg in Black Beans (Cooked) (+0.05 mg, +6%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Black Beans (Cooked)

0.07 g

Quinoa (Cooked)

0.19 g1% DV

Quinoa (Cooked) provides slightly more saturated fat (0.19 g vs 0.07 g).

Nutrient

Black Beans (Cooked)Normalized to 300 kcal (227 g)

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

20.1 g40% DV

Quinoa (Cooked)

11.0 g22% DV

Black Beans (Cooked) provides 20.1 g vs 11.0 g in Quinoa (Cooked) (+9.1 g, +83%).

CarbohydratesSimilar

Black Beans (Cooked)

53.8 g20% DV

Quinoa (Cooked)

53.3 g19% DV

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of carbohydrates (53.8 g).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

19.7 g71% DV

Quinoa (Cooked)

7.0 g25% DV

Black Beans (Cooked) provides 19.7 g vs 7.0 g in Quinoa (Cooked) (+12.7 g, +182%).

Total FatQuinoa (Cooked) higher

Black Beans (Cooked)

1.2 g2% DV

Quinoa (Cooked)

4.8 g6% DV

Quinoa (Cooked) provides 4.8 g vs 1.2 g in Black Beans (Cooked) (+3.6 g, +292%).

Total SugarsQuinoa (Cooked) higher

Black Beans (Cooked)

0.73 g1% DV

Quinoa (Cooked)

2.2 g4% DV

Quinoa (Cooked) provides 2.2 g vs 0.73 g in Black Beans (Cooked) (+1.4 g, +199%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Quinoa (Cooked)

0 mg

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Black Beans (Cooked)

0 µg

Quinoa (Cooked)

2.5 µg

Quinoa (Cooked) has higher vitamin a (rae) (2.5 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Quinoa (Cooked)

0 µg

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Black Beans (Cooked)

0.34 mg2% DV

Quinoa (Cooked)

1.6 mg11% DV

Quinoa (Cooked) provides 1.6 mg vs 0.34 mg in Black Beans (Cooked) (+1.2 mg, +363%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

6.4 µg5% DV

Quinoa (Cooked)

0 µg

Black Beans (Cooked) has higher vitamin k (6.4 µg vs 0 µg).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

338 µg85% DV

Quinoa (Cooked)

105 µg26% DV

Black Beans (Cooked) provides 338 µg vs 105 µg in Quinoa (Cooked) (+233 µg, +222%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg46% DV

Quinoa (Cooked)

0.27 mg22% DV

Black Beans (Cooked) provides 0.55 mg vs 0.27 mg in Quinoa (Cooked) (+0.29 mg, +107%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Black Beans (Cooked)

0.13 mg10% DV

Quinoa (Cooked)

0.28 mg21% DV

Quinoa (Cooked) provides 0.28 mg vs 0.13 mg in Black Beans (Cooked) (+0.14 mg, +105%).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg7% DV

Quinoa (Cooked)

1.0 mg6% DV

Black Beans (Cooked) provides 1.1 mg vs 1.0 mg in Quinoa (Cooked) (+0.12 mg, +11%).

Pantothenic Acid (B5)Similar

Black Beans (Cooked)

0.55 mg11% DV

Quinoa (Cooked)

0.57 mg11% DV

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of pantothenic acid (b5) (0.55 mg).

Vitamin B6Quinoa (Cooked) higher

Black Beans (Cooked)

0.16 mg9% DV

Quinoa (Cooked)

0.31 mg18% DV

Quinoa (Cooked) provides 0.31 mg vs 0.16 mg in Black Beans (Cooked) (+0.15 mg, +96%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Quinoa (Cooked)

0 µg

Both Black Beans (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Black Beans (Cooked)

2.3 mg

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) provides 17.5 mg vs 2.3 mg in Black Beans (Cooked) (+15.2 mg, +671%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

806 mg17% DV

Quinoa (Cooked)

430 mg9% DV

Black Beans (Cooked) provides 806 mg vs 430 mg in Quinoa (Cooked) (+376 mg, +87%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

61.3 mg5% DV

Quinoa (Cooked)

42.5 mg3% DV

Black Beans (Cooked) provides 61.3 mg vs 42.5 mg in Quinoa (Cooked) (+18.8 mg, +44%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 mg26% DV

Quinoa (Cooked)

3.7 mg21% DV

Black Beans (Cooked) provides 4.8 mg vs 3.7 mg in Quinoa (Cooked) (+1.0 mg, +28%).

MagnesiumQuinoa (Cooked) higher

Black Beans (Cooked)

136 mg32% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 136 mg in Black Beans (Cooked) (+23.8 mg, +17%).

PhosphorusQuinoa (Cooked) higher

Black Beans (Cooked)

318 mg25% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 318 mg in Black Beans (Cooked) (+62.2 mg, +20%).

ZincQuinoa (Cooked) higher

Black Beans (Cooked)

2.5 mg23% DV

Quinoa (Cooked)

2.7 mg25% DV

Quinoa (Cooked) provides 2.7 mg vs 2.5 mg in Black Beans (Cooked) (+0.18 mg, +7%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Black Beans (Cooked)

0.20 g1% DV

Quinoa (Cooked)

0.58 g3% DV

Quinoa (Cooked) provides 0.58 g vs 0.20 g in Black Beans (Cooked) (+0.37 g, +181%).

Black Beans (Cooked) vs Quinoa (Cooked)

Black Beans (Cooked)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary