Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cooked Quinoa:
Canned All Types Kidney Beans have more Vitamin C and more Vitamin K than Cooked Quinoa.
While Cooked Quinoa contains 2.2 times more Vitamin B2, 1.7 times more Vitamin B6 and 31.5 times more Vitamin E than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Cooked Quinoa have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 7 oz.
Both Canned All Types Kidney Beans as well as Cooked Quinoa have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Canned Kidney Beans vs Cooked Quinoa:
Canned All Types Kidney Beans have 2 times more Calcium, 1.4 times more Potassium and 42.3 times more Sodium than Cooked Quinoa.
While Cooked Quinoa contains 1.4 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 3.8 times more Manganese, 1.7 times more Phosphorus, 3.1 times more Selenium and 2.4 times more Zinc than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Cooked Quinoa have similar amounts of Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Canned All Types Kidney Beans have 2.1 times more Sugars and 1.5 times more Fiber than Cooked Quinoa.
While Cooked Quinoa contains 1.4 times more Energy, 3.2 times more Fat, 9.2 times more Omega 6 and 1.5 times more Carbohydrate than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Cooked Quinoa have similar amounts of Omega 3 and Protein per 7 oz.
Both Canned All Types Kidney Beans as well as Cooked Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.