Beans, kidney, red vs Quinoa

Side-by-side nutrition comparison per serving. See which fits your goals better.

Quick Verdict

Best for weight loss

Quinoa

Best for muscle gain

Beans, kidney, red

Best for low-carb

Quinoa

Macro Comparison

Beans, kidney, red: 100g (100g)  |  Quinoa: 100g (100g)

CaloriesLower is better for weight loss

127

Beans, kidney, red

vs

120

Quinoa

ProteinHigher supports muscle growth

8.67g

Beans, kidney, red

vs

4.4g

Quinoa

CarbsLower for low-carb diets

22.8g

Beans, kidney, red

vs

21.3g

Quinoa

FatLower for calorie control

0.5g

Beans, kidney, red

vs

1.92g

Quinoa

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

27%

Beans, kidney, red

15%

Quinoa

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Per 100g Comparison

NutrientBeans, kidney, redQuinoa
Calories127120
Protein8.7g4.4g
Carbs22.8g21.3g
Fat0.5g1.9g
Fiber7.4g2.8g
Sugar0.32g0.87g
Sodium238mg7mg
Cholesterol0mg0mg
Saturated Fat0.07g0.23g
Potassium403mg172mg
Vitamin A0mcg0mcg
Vitamin C1.2mg0mg
Calcium28mg17mg
Iron2.94mg1.49mg

Which Should You Choose?

For weight loss

Choose Quinoa. With 120 calories and 4.4g protein, it gives you more protein per calorie — keeping you full while cutting calories.

For muscle gain

Choose Beans, kidney, red. Beans, kidney, red delivers 8.67g protein per serving — 4.3g more than Quinoa.

For low-carb diets

Choose Quinoa with 21.3g carbs per serving.

Full Beans, kidney, red nutrition facts →Full Quinoa nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Beans, kidney, red or Quinoa better for weight loss?

For weight loss, Quinoa is the better choice. Beans, kidney, red has 127 calories and 8.67g protein per serving, while Quinoa has 120 calories and 4.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Beans, kidney, red or Quinoa?

Beans, kidney, red has more protein per serving. Beans, kidney, red provides 8.67g and Quinoa provides 4.4g of protein.

Can I eat both beans, kidney, red and quinoa together?

Yes! Combining beans, kidney, red and quinoa gives you 247 calories and 13.07g protein. This combination can work well as part of a balanced meal.

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