Kidney Beans (cooked)
8.7gprotein / 100g127 cal · 0.5g fat · $ · Quality 0.6
Quinoa (cooked)
4.4gprotein / 100g120 cal · 1.9g fat · $$ · Quality 0.85
There's a meaningful protein-density gap here: Kidney Beans (cooked) runs 8.7g per 100g against Quinoa (cooked)'s 4.4g, roughly 4.3g more per equal weight.
Quality flips the other way, though: Quinoa (cooked) has the stronger amino acid profile (one of the few complete-protein grains (technically a seed)) versus Kidney Beans (cooked)'s incomplete on its own — low in methionine, pairs well with grains.
Budget-wise, Kidney Beans (cooked) runs meaningfully cheaper per typical serving ($) than Quinoa (cooked) ($$).
Kidney Beans (cooked)'s typical serving also delivers more leucine (600mg vs Quinoa (cooked)'s 350mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
Protein quality is the real differentiator here: Quinoa (cooked)'s stronger amino acid profile gives it a genuine edge for muscle-building purposes, even with similar gram counts.
Full nutrition comparison
| Per 100g | Kidney Beans (cooked) | Quinoa (cooked) |
|---|---|---|
| Protein | 8.7g | 4.4g |
| Calories | 127 | 120 |
| Fat | 0.5g | 1.9g |
| Carbs | 22.8g | 21.3g |
| Fiber | 6.4g | 2.8g |
| Quality score | 0.6 | 0.85 |
| Relative cost | $ | $$ |
| Prep time | 90 min | 20 min |
Frequently asked
Which has more protein, kidney beans (cooked) or quinoa (cooked)?
Kidney Beans (cooked) has 8.7g of protein per 100g compared to Quinoa (cooked)'s 4.4g.
Which is lower in calories?
Quinoa (cooked) is lower in calories per 100g, at 120 vs the other's 127.