Nutrient Comparison: Red Kidney Beans VS Raw Quinoa per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Raw Quinoa to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Raw Quinoa:
- 14 ounces of Red Kidney Beans have 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 2.1 times more Vitamin B9 and more Vitamin K than Raw Quinoa.
- While 14 oz of Raw Quinoa contain 1.5 times more Vitamin B2 and 11.6 times more Vitamin E than Raw Red Kidney Beans.
- Both Red Kidney Beans and Raw Quinoa provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- 14 ounces of Raw Quinoa have insufficient amounts of Vitamin K
- Both Raw Red Kidney Beans as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Raw Quinoa:
- 14 ounces of Red Kidney Beans have 1.8 times more Calcium, 1.5 times more Iron and 2.4 times more Potassium than Raw Quinoa.
- While 14 oz of Raw Quinoa contain 1.4 times more Magnesium, 1.8 times more Manganese and 2.7 times more Selenium than Raw Red Kidney Beans.
- Both Red Kidney Beans and Raw Quinoa contain similar levels of Copper, Phosphorus and Zinc per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 1.4 times more Omega 3, 2.2 times more Fiber and 1.6 times more Protein than Raw Quinoa.
- While 14 oz of Raw Quinoa contain 5.7 times more Fat, 4.6 times more Saturated Fat and 13.1 times more Omega 6 than Raw Red Kidney Beans.
- Both Red Kidney Beans and Raw Quinoa offer comparable quantities of Energy and Carbohydrate per 14 ounces.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6