Quinoa vs Beans, kidney, red

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

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

CaloriesLower is better for weight loss

120

Quinoa

vs

127

Beans, kidney, red

ProteinHigher supports muscle growth

4.4g

Quinoa

vs

8.67g

Beans, kidney, red

CarbsLower for low-carb diets

21.3g

Quinoa

vs

22.8g

Beans, kidney, red

FatLower for calorie control

1.92g

Quinoa

vs

0.5g

Beans, kidney, red

Protein Efficiency

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

15%

Quinoa

27%

Beans, kidney, red

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Per 100g Comparison

NutrientQuinoaBeans, kidney, red
Calories120127
Protein4.4g8.7g
Carbs21.3g22.8g
Fat1.9g0.5g
Fiber2.8g7.4g
Sugar0.87g0.32g
Sodium7mg238mg
Cholesterol0mg0mg
Saturated Fat0.23g0.07g
Potassium172mg403mg
Vitamin A0mcg0mcg
Vitamin C0mg1.2mg
Calcium17mg28mg
Iron1.49mg2.94mg

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

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Common Questions

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

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

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

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

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

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

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