Nährwerte im Vergleich

Schwarze Bohnen vs Quinoa

Wählen Sie zwei Lebensmittel und vergleichen Sie Makronährstoffe, Vitamine und Mineralstoffe Seite an Seite: pro 100g, pro Portion oder kalorienormalisiert.

Beliebte Vergleiche

Lebensmittel A

Lebensmittel B

Clean cooked glistening black beans in a dark stone bowl

Hülsenfrüchte

Schwarze Bohnen

132Kalorien

8.9Protein

8.7Ballaststoffe

0.0Vitamin C

Details anzeigen

Getreide

Quinoa

120Kalorien

4.4Protein

2.8Ballaststoffe

0.0Vitamin C

Details anzeigen

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Weniger Kalorien

-9%

Quinoa

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

Mehr Protein

+101%

Schwarze Bohnen

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

Mehr Ballaststoffe

+211%

Schwarze Bohnen

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

Mehr Kalium

+106%

Schwarze Bohnen

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

Comparing per 100 g standard edible portion.

Nährstoff

Schwarze Bohnen100 g edible portion

Quinoa100 g edible portion

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Schwarze Bohnen höher

Schwarze Bohnen

132 kcal7% TB

Quinoa

120 kcal6% TB

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

ProteinSchwarze Bohnen höher

Schwarze Bohnen

8.9 g18% TB

Quinoa

4.4 g9% TB

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

KohlenhydrateSchwarze Bohnen höher

Schwarze Bohnen

23.7 g9% TB

Quinoa

21.3 g8% TB

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

BallaststoffeSchwarze Bohnen höher

Schwarze Bohnen

8.7 g31% TB

Quinoa

2.8 g10% TB

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

GesamtfettQuinoa höher

Schwarze Bohnen

0.54 g1% TB

Quinoa

1.9 g2% TB

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

ZuckerQuinoa höher

Schwarze Bohnen

0.32 g1% TB

Quinoa

0.87 g2% TB

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

Vitamine12 Nährstoffe

Vitamin CÄhnlich

Schwarze Bohnen

0 mg

Quinoa

0 mg

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

Vitamin AQuinoa höher

Schwarze Bohnen

0 µg

Quinoa

1.0 µg

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

Vitamin DÄhnlich

Schwarze Bohnen

0 µg

Quinoa

0 µg

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

Vitamin EQuinoa höher

Schwarze Bohnen

0.15 mg1% TB

Quinoa

0.63 mg4% TB

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

Vitamin KSchwarze Bohnen höher

Schwarze Bohnen

2.8 µg2% TB

Quinoa

0 µg

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

FolsäureSchwarze Bohnen höher

Schwarze Bohnen

149 µg37% TB

Quinoa

42 µg11% TB

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

Vitamin B1 (Thiamin)Schwarze Bohnen höher

Schwarze Bohnen

0.24 mg20% TB

Quinoa

0.11 mg9% TB

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

Vitamin B2 (Riboflavin)Quinoa höher

Schwarze Bohnen

0.06 mg5% TB

Quinoa

0.11 mg8% TB

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

Vitamin B3 (Niacin)Schwarze Bohnen höher

Schwarze Bohnen

0.51 mg3% TB

Quinoa

0.41 mg3% TB

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

Vitamin B5Ähnlich

Schwarze Bohnen

0.24 mg5% TB

Quinoa

0.23 mg5% TB

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

Vitamin B6Quinoa höher

Schwarze Bohnen

0.07 mg4% TB

Quinoa

0.12 mg7% TB

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

Vitamin B12Ähnlich

Schwarze Bohnen

0 µg

Quinoa

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumQuinoa höher

Schwarze Bohnen

1.0 mg

Quinoa

7.0 mg

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

KaliumSchwarze Bohnen höher

Schwarze Bohnen

355 mg8% TB

Quinoa

172 mg4% TB

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

CalciumSchwarze Bohnen höher

Schwarze Bohnen

27.0 mg2% TB

Quinoa

17.0 mg1% TB

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

EisenSchwarze Bohnen höher

Schwarze Bohnen

2.1 mg12% TB

Quinoa

1.5 mg8% TB

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

MagnesiumQuinoa höher

Schwarze Bohnen

60.0 mg14% TB

Quinoa

64.0 mg15% TB

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

PhosphorQuinoa höher

Schwarze Bohnen

140 mg11% TB

Quinoa

152 mg12% TB

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

ZinkÄhnlich

Schwarze Bohnen

1.1 mg10% TB

Quinoa

1.1 mg10% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenQuinoa höher

Schwarze Bohnen

0.09 g

Quinoa

0.23 g1% TB

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

Nährstoff

Schwarze Bohnen172 g (1 cup cooked (172 g))

Quinoa185 g (1 cup cooked (185 g))

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Schwarze Bohnen

227 kcal11% TB

Quinoa

222 kcal11% TB

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

ProteinSchwarze Bohnen höher

Schwarze Bohnen

15.2 g30% TB

Quinoa

8.1 g16% TB

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

KohlenhydrateSchwarze Bohnen höher

Schwarze Bohnen

40.8 g15% TB

Quinoa

39.4 g14% TB

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

BallaststoffeSchwarze Bohnen höher

Schwarze Bohnen

15.0 g53% TB

Quinoa

5.2 g19% TB

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

GesamtfettQuinoa höher

Schwarze Bohnen

0.93 g1% TB

Quinoa

3.6 g5% TB

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

ZuckerQuinoa höher

Schwarze Bohnen

0.55 g1% TB

Quinoa

1.6 g3% TB

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

Vitamine12 Nährstoffe

Vitamin CÄhnlich

Schwarze Bohnen

0 mg

Quinoa

0 mg

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

Vitamin AQuinoa höher

Schwarze Bohnen

0 µg

Quinoa

1.9 µg

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

Vitamin DÄhnlich

Schwarze Bohnen

0 µg

Quinoa

0 µg

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

Vitamin EQuinoa höher

Schwarze Bohnen

0.26 mg2% TB

Quinoa

1.2 mg8% TB

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

Vitamin KSchwarze Bohnen höher

Schwarze Bohnen

4.8 µg4% TB

Quinoa

0 µg

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

FolsäureSchwarze Bohnen höher

Schwarze Bohnen

256 µg64% TB

Quinoa

78 µg19% TB

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

Vitamin B1 (Thiamin)Schwarze Bohnen höher

Schwarze Bohnen

0.42 mg35% TB

Quinoa

0.20 mg16% TB

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

Vitamin B2 (Riboflavin)Quinoa höher

Schwarze Bohnen

0.10 mg8% TB

Quinoa

0.20 mg16% TB

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

Vitamin B3 (Niacin)Schwarze Bohnen höher

Schwarze Bohnen

0.87 mg5% TB

Quinoa

0.76 mg5% TB

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

Vitamin B5Ähnlich

Schwarze Bohnen

0.42 mg8% TB

Quinoa

0.42 mg8% TB

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

Vitamin B6Quinoa höher

Schwarze Bohnen

0.12 mg7% TB

Quinoa

0.23 mg13% TB

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

Vitamin B12Ähnlich

Schwarze Bohnen

0 µg

Quinoa

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumQuinoa höher

Schwarze Bohnen

1.7 mg

Quinoa

13.0 mg1% TB

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

KaliumSchwarze Bohnen höher

Schwarze Bohnen

611 mg13% TB

Quinoa

318 mg7% TB

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

CalciumSchwarze Bohnen höher

Schwarze Bohnen

46.4 mg4% TB

Quinoa

31.5 mg2% TB

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

EisenSchwarze Bohnen höher

Schwarze Bohnen

3.6 mg20% TB

Quinoa

2.8 mg15% TB

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

MagnesiumQuinoa höher

Schwarze Bohnen

103 mg25% TB

Quinoa

118 mg28% TB

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

PhosphorQuinoa höher

Schwarze Bohnen

241 mg19% TB

Quinoa

281 mg22% TB

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

ZinkQuinoa höher

Schwarze Bohnen

1.9 mg18% TB

Quinoa

2.0 mg18% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenQuinoa höher

Schwarze Bohnen

0.15 g1% TB

Quinoa

0.43 g2% TB

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

Nährstoff

Schwarze BohnenAmount per 100 kcal (76 g)

QuinoaAmount per 100 kcal (83 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Schwarze Bohnen

100 kcal5% TB

Quinoa

100 kcal5% TB

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

ProteinSchwarze Bohnen höher

Schwarze Bohnen

6.7 g13% TB

Quinoa

3.7 g7% TB

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

KohlenhydrateÄhnlich

Schwarze Bohnen

18.0 g7% TB

Quinoa

17.7 g6% TB

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

BallaststoffeSchwarze Bohnen höher

Schwarze Bohnen

6.6 g24% TB

Quinoa

2.3 g8% TB

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

GesamtfettQuinoa höher

Schwarze Bohnen

0.41 g1% TB

Quinoa

1.6 g2% TB

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

ZuckerQuinoa höher

Schwarze Bohnen

0.24 g

Quinoa

0.72 g1% TB

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

Vitamine12 Nährstoffe

Vitamin CÄhnlich

Schwarze Bohnen

0 mg

Quinoa

0 mg

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

Vitamin AQuinoa höher

Schwarze Bohnen

0 µg

Quinoa

0.8 µg

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

Vitamin DÄhnlich

Schwarze Bohnen

0 µg

Quinoa

0 µg

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

Vitamin EQuinoa höher

Schwarze Bohnen

0.11 mg1% TB

Quinoa

0.52 mg3% TB

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

Vitamin KSchwarze Bohnen höher

Schwarze Bohnen

2.1 µg2% TB

Quinoa

0 µg

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

FolsäureSchwarze Bohnen höher

Schwarze Bohnen

113 µg28% TB

Quinoa

35 µg9% TB

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

Vitamin B1 (Thiamin)Schwarze Bohnen höher

Schwarze Bohnen

0.19 mg15% TB

Quinoa

0.09 mg7% TB

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

Vitamin B2 (Riboflavin)Ähnlich

Schwarze Bohnen

0.04 mg3% TB

Quinoa

0.09 mg7% TB

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

Vitamin B3 (Niacin)Ähnlich

Schwarze Bohnen

0.38 mg2% TB

Quinoa

0.34 mg2% TB

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

Vitamin B5Ähnlich

Schwarze Bohnen

0.18 mg4% TB

Quinoa

0.19 mg4% TB

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

Vitamin B6Ähnlich

Schwarze Bohnen

0.05 mg3% TB

Quinoa

0.10 mg6% TB

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

Vitamin B12Ähnlich

Schwarze Bohnen

0 µg

Quinoa

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumQuinoa höher

Schwarze Bohnen

0.76 mg

Quinoa

5.8 mg

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

KaliumSchwarze Bohnen höher

Schwarze Bohnen

270 mg6% TB

Quinoa

143 mg3% TB

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

CalciumSchwarze Bohnen höher

Schwarze Bohnen

20.5 mg2% TB

Quinoa

14.1 mg1% TB

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

EisenSchwarze Bohnen höher

Schwarze Bohnen

1.6 mg9% TB

Quinoa

1.2 mg7% TB

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

MagnesiumQuinoa höher

Schwarze Bohnen

45.6 mg11% TB

Quinoa

53.1 mg13% TB

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

PhosphorQuinoa höher

Schwarze Bohnen

106 mg9% TB

Quinoa

126 mg10% TB

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

ZinkQuinoa höher

Schwarze Bohnen

0.85 mg8% TB

Quinoa

0.90 mg8% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenQuinoa höher

Schwarze Bohnen

0.07 g

Quinoa

0.19 g1% TB

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

Nährstoff

Schwarze BohnenNormalized to 300 kcal (227 g)

QuinoaNormalized to 300 kcal (250 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Schwarze Bohnen

300 kcal15% TB

Quinoa

300 kcal15% TB

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

ProteinSchwarze Bohnen höher

Schwarze Bohnen

20.1 g40% TB

Quinoa

11.0 g22% TB

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

KohlenhydrateÄhnlich

Schwarze Bohnen

53.8 g20% TB

Quinoa

53.3 g19% TB

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

BallaststoffeSchwarze Bohnen höher

Schwarze Bohnen

19.7 g71% TB

Quinoa

7.0 g25% TB

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

GesamtfettQuinoa höher

Schwarze Bohnen

1.2 g2% TB

Quinoa

4.8 g6% TB

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

ZuckerQuinoa höher

Schwarze Bohnen

0.73 g1% TB

Quinoa

2.2 g4% TB

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

Vitamine12 Nährstoffe

Vitamin CÄhnlich

Schwarze Bohnen

0 mg

Quinoa

0 mg

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

Vitamin AQuinoa höher

Schwarze Bohnen

0 µg

Quinoa

2.5 µg

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

Vitamin DÄhnlich

Schwarze Bohnen

0 µg

Quinoa

0 µg

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

Vitamin EQuinoa höher

Schwarze Bohnen

0.34 mg2% TB

Quinoa

1.6 mg11% TB

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

Vitamin KSchwarze Bohnen höher

Schwarze Bohnen

6.4 µg5% TB

Quinoa

0 µg

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

FolsäureSchwarze Bohnen höher

Schwarze Bohnen

338 µg85% TB

Quinoa

105 µg26% TB

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

Vitamin B1 (Thiamin)Schwarze Bohnen höher

Schwarze Bohnen

0.55 mg46% TB

Quinoa

0.27 mg22% TB

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

Vitamin B2 (Riboflavin)Quinoa höher

Schwarze Bohnen

0.13 mg10% TB

Quinoa

0.28 mg21% TB

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

Vitamin B3 (Niacin)Schwarze Bohnen höher

Schwarze Bohnen

1.1 mg7% TB

Quinoa

1.0 mg6% TB

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

Vitamin B5Ähnlich

Schwarze Bohnen

0.55 mg11% TB

Quinoa

0.57 mg11% TB

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

Vitamin B6Quinoa höher

Schwarze Bohnen

0.16 mg9% TB

Quinoa

0.31 mg18% TB

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

Vitamin B12Ähnlich

Schwarze Bohnen

0 µg

Quinoa

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumQuinoa höher

Schwarze Bohnen

2.3 mg

Quinoa

17.5 mg1% TB

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

KaliumSchwarze Bohnen höher

Schwarze Bohnen

806 mg17% TB

Quinoa

430 mg9% TB

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

CalciumSchwarze Bohnen höher

Schwarze Bohnen

61.3 mg5% TB

Quinoa

42.5 mg3% TB

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

EisenSchwarze Bohnen höher

Schwarze Bohnen

4.8 mg26% TB

Quinoa

3.7 mg21% TB

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

MagnesiumQuinoa höher

Schwarze Bohnen

136 mg32% TB

Quinoa

160 mg38% TB

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

PhosphorQuinoa höher

Schwarze Bohnen

318 mg25% TB

Quinoa

380 mg30% TB

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

ZinkQuinoa höher

Schwarze Bohnen

2.5 mg23% TB

Quinoa

2.7 mg25% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenQuinoa höher

Schwarze Bohnen

0.20 g1% TB

Quinoa

0.58 g3% TB

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

Schwarze Bohnen vs Quinoa

Schwarze Bohnen

Quinoa

Nutritional Takeaways

Zusammenfassung des Vergleichs