Nutrition Comparison Tool
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Canned Navy Beans
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Canned Kidney Beans
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Quinoa, cooked
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Canned Navy Beans 1 cup (x1) 15% DV 296 calories
  • Canned Kidney Beans 1 cup (x1) 11% DV 215 calories
  • Quinoa, cooked 1 cup (x1) 11% DV 222 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Canned Navy Beans 1 cup (x1) 1% DV 1.1g
  • Canned Kidney Beans 1 cup (x1) 2% DV 1.5g
  • Quinoa, cooked 1 cup (x1) 5% DV 3.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Canned Navy Beans 1 cup (x1) 19% DV 53.6g
  • Canned Kidney Beans 1 cup (x1) 13% DV 37.1g
  • Quinoa, cooked 1 cup (x1) 14% DV 39.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Canned Navy Beans 1 cup (x1) 39% DV 19.7g
  • Canned Kidney Beans 1 cup (x1) 27% DV 13.4g
  • Quinoa, cooked 1 cup (x1) 16% DV 8.1g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Canned Navy Beans 1 cup (x1) 0% DV 0mg
  • Canned Kidney Beans 1 cup (x1) 0% DV 0mg
  • Quinoa, cooked 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Canned Navy Beans 1 cup (x1) 1% DV 0.29g
  • Canned Kidney Beans 1 cup (x1) 2% DV 0.36g
  • Quinoa, cooked 1 cup (x1) 2% DV 0.43g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Canned Navy Beans 1 cup (x1) 48% DV 13.4g
  • Canned Kidney Beans 1 cup (x1) 39% DV 11g
  • Quinoa, cooked 1 cup (x1) 19% DV 5.2g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Canned Navy Beans 1 cup (x1) 1% DV 0.73g
  • Canned Kidney Beans 1 cup (x1) 9% DV 4.7g
  • Quinoa, cooked 1 cup (x1) 3% DV 1.6g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Canned Navy Beans 1 cup (x1) 27% DV 4.8mg
  • Canned Kidney Beans 1 cup (x1) 17% DV 3mg
  • Quinoa, cooked 1 cup (x1) 15% DV 2.8mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Canned Navy Beans 1 cup (x1) 9% DV 123.1mg
  • Canned Kidney Beans 1 cup (x1) 7% DV 87mg
  • Quinoa, cooked 1 cup (x1) 2% DV 31.5mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Canned Navy Beans 1 cup (x1) 16% DV 754.6mg
  • Canned Kidney Beans 1 cup (x1) 13% DV 606.7mg
  • Quinoa, cooked 1 cup (x1) 7% DV 318.2mg
Comparison Table

Table Legend

  1. Canned Navy Beans
  2. Canned Kidney Beans
  3. Quinoa, cooked
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 262 256 185
Calories
(%DV)		 296
(15%)		 215
(11%)		 222
(11%)
Fat (g)
(%DV)		 1.1
(1%)		 1.5
(2%)		 3.6
(5%)
Protein (g)
(%DV)		 19.7
(39%)		 13.4
(27%)		 8.1
(16%)
Carbohydrate (g)
(%DV)		 53.6
(19%)		 37.1
(13%)		 39.4
(14%)
Sugars (g)
(%DV)		 0.73
(1%)		 4.7
(9%)		 1.6
(3%)
Fiber (g)
(%DV)		 13.4
(48%)		 11
(39%)		 5.2
(19%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.29
(1%)		 0.36
(2%)		 0.43
(2%)
Net-Carbs (g) 40.2
26.1
34.2
Trans Fatty Acids (g) 0
0
--
  Minerals
Food # 1 2 3
Weight (g) 262 256 185
Calcium (mg)
(%DV)		 123.1
(9%)		 87
(7%)		 31.5
(2%)
Iron, Fe (mg)
(%DV)		 4.8
(27%)		 3
(17%)		 2.8
(15%)
Potassium, K (mg)
(%DV)		 754.6
(16%)		 606.7
(13%)		 318.2
(7%)
Magnesium (mg)
(%DV)		 123.1
(29%)		 69.1
(16%)		 118.4
(28%)
Phosphorus, P (mg)
(%DV)		 351.1
(28%)		 230.4
(18%)		 281.2
(22%)
Sodium (mg)
(%DV)		 880.3
(37%)		 757.8
(32%)		 13
(1%)
Zinc, Zn (mg)
(%DV)		 2
(18%)		 1.2
(11%)		 2
(18%)
Copper, Cu (mg)
(%DV)		 0.54
(61%)		 0.35
(38%)		 0.36
(39%)
Manganese (mg)
(%DV)		 0.98
(43%)		 0.43
(19%)		 1.2
(51%)
Selenium, Se (mcg)
(%DV)		 15.2
(28%)		 2.3
(4%)		 5.2
(9%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
0
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 262 256 185
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin C (mg)
(%DV)		 1.8
(2%)		 3.1
(3%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.37
(31%)		 0.3
(25%)		 0.2
(16%)
Riboflavin (B2) (mg)
(%DV)		 0.14
(11%)		 0.13
(10%)		 0.2
(16%)
Niacin (B3) (mg)
(%DV)		 1.3
(8%)		 1.1
(7%)		 0.76
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.45
(9%)		 0.35
(7%)		 --
(--%)
Vitamin B6 (mg)
(%DV)		 0.27
(16%)		 0.19
(11%)		 0.23
(13%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 162.4
(41%)		 92.2
(23%)		 77.7
(19%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 162.4
(41%)		 92.2
(23%)		 77.7
(19%)
Folate DFE (mcg)
(%)		 162.4
(41%)		 92.2
(23%)		 77.7
(19%)
Choline (mg)
(%DV)		 70.5
(13%)		 89.3
(16%)		 42.6
(8%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 5.6
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin A, IU (IU) 2.6 0 9.3
Lycopene (mcg) 0
--
0
Lut + Zeaxanthin (mcg) 0
--
98.1
Vitamin E (mg)
(%DV)		 2
(14%)		 0.05
(0%)		 1.2
(8%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 7.6
(6%)		 10.5
(9%)		 0
(0%)
Vitamin K1 (mcg) --
0
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 262 256 185
Water (g) 184.6
199.8
132.5
Ash (g) 3
4
1
Alcohol (g) 0
--
0
Caffeine (mg) 0
--
0
Theobromine (mg) 0
--
0
PRAL score 1.9
-0.68
4.16
  Carbohydrates
Food # 1 2 3
Weight (g) 262 256 185
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
4.7
--
Glucose (Dextrose) (g) --
0
--
Fructose (g) --
0
--
Lactose (g) --
0
--
Maltose (g) --
0
--
Galactose (g) --
0
--
Starch (g) --
22.8
32.6
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 262 256 185
Monounsaturated Fats (g) 0.1
0.978
0.977
Polyunsaturated Fats (g) 0.487
0.673
1.994
Omega 3s (g)
(%AI)		 0.223
(14%)		 0.21
(13%)		 0.157
(10%)
Omega 6s (g)
(%AI)		 0.265
(2%)		 0.271
(2%)		 1.802
(11%)
Omega 3 to Omega 6 Ratio 0.84
0.77
0.09
Omega 6 to Omega 3 Ratio 1.19
1.29
11.46
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.192
(12%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
--
0
Docosahexaenoic Acid (DHA) (g) 0
0
0.028
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
0
--
c-c-n6-Eicosadienoic Acid (g) --
0
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
0
--
Myristic Acid (14:0) (g) 0
0.023
0
Pentadecanoic Acid (15:0) (g) --
0
--
Palmitic Acid (16:0) (g) 0.275
0.241
0.363
Margaric Acid (17:0) (g) --
0
--
Stearic Acid (18:0) (g) 0.018
0.097
0.022
Arachidic Acid (20:0) (g) --
0
--
Behenic Acid (22:0) (g) --
0
--
Lignoceric Acid (24:0) (g) --
0
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
--
Pentadecenoic Acid (15:1) (g) --
0
--
Palmitoleic Acid (16:1) (g) 0
0.038
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
0
--
Oleic Acid (18:1) (g) 0.1
0.33
0.86
c-Oleic Acid (18:1 cis) (g) --
0.609
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0.057
Docosenoic Acid (22:1) (g) 0
0
0.05
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.265
0.271
1.802
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.223
0.21
0.157
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
--
0
Eicosatrienoic Acid (20:3) (g) --
0
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0.006
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
0
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 262 256 185
Essential  
Histidine (mg)
(%RDI)		 542
(77%)		 369
(53%)		 235
(34%)
Isoleucine (mg)
(%RDI)		 933
(67%)		 635
(45%)		 290
(21%)
Leucine (mg)
(%RDI)		 1674
(61%)		 1139
(42%)		 483
(18%)
Lysine (mg)
(%RDI)		 1381
(66%)		 940
(45%)		 442
(21%)
Methionine (mg)
(%RDI)		 257
(35%)		 174
(24%)		 178
(24%)
Phenylalanine (mg)
(%RDI)		 1163
(133%)		 791
(90%)		 342
(39%)
Threonine (mg)
(%RDI)		 726
(69%)		 494
(47%)		 242
(23%)
Tryptophan (mg)
(%RDI)		 236
(84%)		 161
(58%)		 96
(34%)
Valine (mg)
(%RDI)		 1137
(62%)		 773
(42%)		 342
(19%)
Conditional  
Arginine (mg) 1082
735
629
Cystine (mg)
(%RDI)		 186
(65%)		 125
(44%)		 117
(41%)
Glycine (mg) 799
543
400
Proline (mg) 1129
768
444
Tyrosine (mg)
(%RDI)		 466
(53%)		 317
(36%)		 154
(18%)
Non-Essential  
Alanine (mg) 896
609
339
Aspartic acid (mg) 2471
1679
653
Betaine (mg) 0.26
0.26
--
Glutamic acid (mg) 3170
2156
1073
Hydroxyproline (mg) --
0
--
Serine (mg) 1237
842
326
Data Source
Canned Navy Beans
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Canned Kidney Beans
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Quinoa, cooked
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.