Garbanzo Beans vs Quinoa: The Healthier Choice
Where is more calories, protein, carbs - what is more healthy?
Quinoa vs Garbanzo beans: Nutrition Comparison
| per 100g | Garbanzo beans | Quinoa |
|---|---|---|
| Calories | 378 | 368 |
| Carbohydrates | 62.95 g | 64.16 g |
| Fat | 6.04 g | 6.07 g |
| Dietary fiber | 12.2 g | 7 g |
| Protein | 20.47 g | 14.12 g |
| Calcium | 57 mg | 47 mg |
| Iron | 4.31 mg | 4.57 mg |
| Magnessium | 79 mg | 197 mg |
| Potassium | 718 mg | 563 mg |
| Sodium | 24 mg | 5 mg |
| Vitaminium B1 (Thiamine) | 0.477 mg | 0.36 mg |
| Vitaminium B2 (riboflavin) | 0.212 mg | 0.318 mg |
| Vitaminium B3 (Niacin) | 1.541 mg | 1.52 mg |
| Vitaminium B9 (Folic acid) | 0.557 mg | 184 mg |
| Vitaminium E | 0.82 mg | 2.44 mg |
More Calories in Garbanzo beans
At first glance, you can see that in garbanzo beans is just a little more calories than in quinoa.
Garbanzo beans has 378 kcal per 100g and quinoa 368 kcal per 100g so it is pretty easy to calculate that the difference is about 3%.
In garbanzo bean and in quinoa most calories came from carbs.
See tables below to compare garbanzo beans with quinoa in details.
Garbanzo beans And Quinoa Nutrition Difference
- Calories:
garbanzo beans - 3% more than quinoa - Carbohydrates:
quinoa - 2% more than garbanzo beans - Fat:
quinoa - 0% more than garbanzo beans - Dietary fiber:
garbanzo beans - 74% more than quinoa - Protein:
garbanzo beans - 45% more than quinoa
More protein in garbanzo beans
It is aslo easy to see see that in garbanzo beans is more protein than in quinoa.
There is 14.12g per 100g of quinoa and 20.47g per 100g of garbanzo beans so using simple math we can see that difference is about 45%.
Less carbohydrates in garbanzo beans
In garbanzo beans is less carbohydrates than in quinoa.
There is 64.16g/100g of carbohydrates in quinoa and 62.95g/100g in garbanzo beans so let me do the math for you again - difference is about 2%.
Less fat in garbanzo beans
In garbanzo beans is less fats than in quinoa.
The tables above show us that there is 6.07g/100g of fats in quinoa and 6.04g/100g in garbanzo beans. In this case difference is about 0%.
Garbanzo beans
378kcal- Calories378
- Carbohydrates62.95 g
- Fat6.04 g
- Dietary fiber12.2 g
- Protein20.47 g
100g | ounce | standard serving size | half cup
Calories source
- 65% CARBS.
- 21% PROTEIN
- 14% FAT
Quinoa
368kcal- Calories368
- Carbohydrates64.16 g
- Fat6.07 g
- Dietary fiber7 g
- Protein14.12 g
100g | ounce | handfull | tablespoon | cup | half cup
Calories source
- 70% CARBS
- 15% PROTEIN
- 15% FAT
Vitamins: quinoa vs garbanzo beans
- Vitaminium B1 (Thiamine):
garbanzo beans - 33% more than quinoa - Vitaminium B2 (riboflavin):
quinoa - 50% more than garbanzo beans - Vitaminium B3 (Niacin):
garbanzo beans - 1% more than quinoa - Vitaminium B9 (Folic acid):
quinoa - 32934% more than garbanzo beans - Vitaminium E:
quinoa - 198% more than garbanzo beans
Minerals: garbanzo beans vs quinoa
- Calcium:
garbanzo beans - 21% more than quinoa - Iron:
quinoa - 6% more than garbanzo beans - Magnessium:
quinoa - 149% more than garbanzo beans - Potassium:
garbanzo beans - 28% more than quinoa - Sodium:
garbanzo beans - 380% more than quinoa
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Compares of quinoa
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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