Quinoa vs Beans, navy

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, navy

Best for low-carb

Quinoa

Macro Comparison

Quinoa: 100g (100g) | Beans, navy: 100g (100g)

CaloriesLower is better for weight loss

120

Quinoa

140

Beans, navy

ProteinHigher supports muscle growth

4.4g

Quinoa

8.23g

Beans, navy

CarbsLower for low-carb diets

21.3g

Quinoa

26g

Beans, navy

FatLower for calorie control

1.92g

Quinoa

0.62g

Beans, navy

Protein Efficiency

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

15%

Quinoa

24%

Beans, navy

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Per 100g Comparison

Nutrient	Quinoa	Beans, navy
Calories	120	140
Protein	4.4g	8.2g
Carbs	21.3g	26g
Fat	1.9g	0.6g
Fiber	2.8g	10.5g
Sugar	0.87g	0.37g
Sodium	7mg	237mg
Cholesterol	0mg	0mg
Saturated Fat	0.23g	0.03g
Potassium	172mg	389mg
Vitamin A	0mcg	0mcg
Vitamin C	0mg	0.9mg
Calcium	17mg	69mg
Iron	1.49mg	2.36mg

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, navy. Beans, navy delivers 8.23g protein per serving — 3.8g more than Quinoa.

For low-carb diets

Choose Quinoa with 21.3g carbs per serving.

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

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Common Questions

Is Quinoa or Beans, navy better for weight loss?

For weight loss, Quinoa is the better choice. Quinoa has 120 calories and 4.4g protein per serving, while Beans, navy has 140 calories and 8.23g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Quinoa or Beans, navy?

Beans, navy has more protein per serving. Quinoa provides 4.4g and Beans, navy provides 8.23g of protein.

Can I eat both quinoa and beans, navy together?

Yes! Combining quinoa and beans, navy gives you 260 calories and 12.63g protein. This combination can work well as part of a balanced meal.

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