Quinoa vs. Pinto Beans
Nutrition comparison of Cooked Quinoa and Pinto 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
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and pinto beans:
- Both quinoa and pinto beans are high in calories and dietary fiber.
- For omega-3 fatty acids, quinoa has more dha than pinto bean.
- Pinto bean is a great source of potassium.
- Pinto bean is an excellent source of calcium.
- Quinoa has more riboflavin and Vitamin B6.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and pinto beans are high in calories. Quinoa has a little more calories (5%) than pinto bean by weight - quinoa has 120 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, quinoa is lighter in protein, heavier in fat and similar to pinto beans for carbs. Quinoa has a macronutrient ratio of 15:71:15 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Pinto Beans | |
|---|---|---|
| Protein | 15% | 24% |
| Carbohydrates | 71% | 69% |
| Fat | 15% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Quinoa and pinto beans contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both quinoa and pinto beans are high in dietary fiber. Pinto bean has 96% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Quinoa and pinto beans contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has 59% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both quinoa and pinto beans are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Pinto beans and quinoa contain similar amounts of Vitamin C - pinto bean has 0.1mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Quinoa and pinto beans contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Quinoa has more Vitamin E than pinto bean - quinoa has 0.63mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Quinoa has more riboflavin and Vitamin B6. Both quinoa and pinto beans contain significant amounts of thiamin, niacin and folate.
| Quinoa | Pinto Beans | |
|---|---|---|
| Thiamin | 0.107 MG | 0.052 MG |
| Riboflavin | 0.11 MG | 0.019 MG |
| Niacin | 0.412 MG | 0.272 MG |
| Vitamin B6 | 0.123 MG | ~ |
| Folate | 42 UG | 24 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 271% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Quinoa and pinto beans contain similar amounts of iron - quinoa has 1.5mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Pinto bean is a great source of potassium and it has 59% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than pinto bean per 100 grams. Both quinoa and pinto beans contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.158 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than pinto bean per 100 grams.
| Quinoa | Pinto Beans | |
|---|---|---|
| linoleic acid | 0.974 G | 0.115 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.115 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 Pinto Beans (Beans, pinto, canned, drained solids) .
Cooked Quinoa g
()
|
Daily Values (%) |
Pinto 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 pinto beans contain more calories in 100 grams?Both quinoa and pinto beans are high in calories. Quinoa has a little more calories ( 10%) than pinto bean by weight - quinoa has 120 calories in 100g and pinto bean has 114 calories.
Does quinoa or pinto beans have more carbohydrates?
By weight, quinoa and pinto beans contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does quinoa or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 270% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and pinto bean has 63mg of calcium.