Quinoa vs. Green Bean
Nutrition comparison of Cooked Quinoa and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and green bean:
- Both quinoa and green bean are high in dietary fiber.
- For omega-3 fatty acids, quinoa has more dha than green bean.
- Green bean has 67% less carbohydrates than quinoa.
- Green bean has more pantothenic acid.
- Green bean is a great source of Vitamin C.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and green bean has 74% less calories than quinoa - quinoa has 120 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, quinoa is lighter in protein, lighter in carbs and heavier in fat compared to green bean per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Green Bean | |
|---|---|---|
| Protein | 15% | 20% |
| Carbohydrates | 71% | 76% |
| Fat | 15% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 67% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and green bean has 7g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.
dietary fiber
Both quinoa and green bean are high in dietary fiber. Quinoa has a little more dietary fiber (4%) than green bean by weight - quinoa has 2.8g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Quinoa and green bean contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Quinoa has 140% more protein than green bean - quinoa has 4.4g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both quinoa and green bean are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than quinoa - green bean has 12.2mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Green bean has more Vitamin A than quinoa - green bean has 35ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and green bean contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Green bean has more Vitamin K than quinoa - green bean has 43ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Green bean has more pantothenic acid. Both quinoa and green bean contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Quinoa | Green Bean | |
|---|---|---|
| Thiamin | 0.107 MG | 0.082 MG |
| Riboflavin | 0.11 MG | 0.104 MG |
| Niacin | 0.412 MG | 0.734 MG |
| Pantothenic acid | ~ | 0.225 MG |
| Vitamin B6 | 0.123 MG | 0.141 MG |
| Folate | 42 UG | 33 UG |
Minerals
calcium
Green bean has 118% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Quinoa has 45% more iron than green bean - quinoa has 1.5mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Quinoa and green bean contain similar amounts of potassium - quinoa has 172mg of potassium per 100 grams and green bean has 211mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Quinoa | Green Bean | |
|---|---|---|
| beta-carotene | 3 UG | 379 UG |
| lutein + zeaxanthin | 53 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than green bean per 100 grams. Both quinoa and green bean contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.069 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than green bean per 100 grams.
| Quinoa | Green Bean | |
|---|---|---|
| linoleic acid | 0.974 G | 0.044 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.044 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 Green Bean (Beans, snap, green, raw) .
Cooked Quinoa g
()
|
Daily Values (%) |
Green Bean g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 green bean contain more calories in 100 grams?Quinoa is high in calories and green bean has 70% less calories than quinoa - quinoa has 120 calories in 100g and green bean has 31 calories.
Does quinoa or green bean have more carbohydrates?
By weight, green bean has 70% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.