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Black beans and rice vs quinoa

By our estimate, quinoa is more filling per calorie than black beans and rice: 4 versus 3 out of 5. Black beans and rice has more fiber: 5 g per 100 g, versus 2.8 g for quinoa.

Two cooked-grain bases for a plate.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 2708994 and 168917

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Key differences

  • They provide similar protein per calorie: 3.8 g per 100 kcal for black beans and rice and 3.7 g for quinoa.
  • Quinoa has fewer calories: 120 kcal per 100 g, versus 160 for black beans and rice, so the same calories come with more grams of food.
  • Black beans and rice has more fiber: 5 g per 100 g, versus 2.8 g for quinoa.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Black beans and white rice; Quinoa, cooked.
NutrientBlack beans and riceserving: 200 g (7 oz)Quinoaserving: 150 g (5.5 oz)Difference
Calories160 kcal per 100 g (3.5 oz)320 kcal per serving120 kcal per 100 g (3.5 oz)180 kcal per serving−40 kcal per 100 g (3.5 oz)−140 kcal per serving
Protein6 g per 100 g (3.5 oz)12 g per serving4.4 g per 100 g (3.5 oz)6.6 g per serving−1.6 g per 100 g (3.5 oz)−5.4 g per serving
Carbohydrates24.4 g per 100 g (3.5 oz)48.8 g per serving21.3 g per 100 g (3.5 oz)32 g per serving−3.1 g per 100 g (3.5 oz)−16.9 g per serving
of which sugars0.2 g per 100 g (3.5 oz)0.4 g per serving0.9 g per 100 g (3.5 oz)1.3 g per serving+0.7 g per 100 g (3.5 oz)+0.9 g per serving
Fiber5 g per 100 g (3.5 oz)10 g per serving2.8 g per 100 g (3.5 oz)4.2 g per serving−2.2 g per 100 g (3.5 oz)−5.8 g per serving
Fat4.3 g per 100 g (3.5 oz)8.6 g per serving1.9 g per 100 g (3.5 oz)2.9 g per serving−2.4 g per 100 g (3.5 oz)−5.8 g per serving
of which saturated0.6 g per 100 g (3.5 oz)1.3 g per serving0.2 g per 100 g (3.5 oz)0.3 g per serving−0.4 g per 100 g (3.5 oz)−0.9 g per serving
Water63.9 g per 100 g (3.5 oz)127.7 g per serving71.6 g per 100 g (3.5 oz)107.4 g per serving+7.7 g per 100 g (3.5 oz)−20.3 g per serving
Protein per 100 kcal3.8 g3.7 g−0.1 g
Estimated satiety (1 to 5)3 / 54 / 5+1

In bold, the value more favorable to satiety when the gap is clear. Difference: Quinoa minus Black beans and rice. Source: USDA FDC 2708994 and 168917.

Per typical serving

With typical servings, 200 g (7 oz) of black beans and rice has about 320 kcal and 12 g of protein, and 150 g (5.5 oz) of quinoa about 180 kcal and 6.6 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, quinoa is more filling per calorie than black beans and rice: 4 versus 3 out of 5.

  • Black beans and rice: Calculation: 1 (base) + 1 (low energy density: 160 kcal/100 g) + 0 (protein: 3.8 g/100 kcal) + 1 (fiber: 3.1 g/100 kcal) + 0 (solid food with 63.9 g of water, under 70) = 3.
  • Quinoa: Low energy density; moderate fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Black beans and rice

  • If you want to add fiber: 5 g per 100 g.
  • If you want more protein in a typical serving: 12 g in 200 g (7 oz).

Quinoa

  • If you want to eat more grams for the same calories: 120 kcal per 100 g.
  • If you prefer a lighter typical serving: about 180 kcal in 150 g (5.5 oz).
  • If gas or bloating bothers you: it does not carry our “May cause bloating” tag, which black beans and rice does.

On a GLP-1 medication

Black beans and rice. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable.

Quinoa. None of our GLP-1 tags apply to this food.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Black beans and rice: every nutrient, frequently asked questions, and similar foods.
  • Quinoa: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Black beans and white rice (FDC ID 2708994).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Quinoa, cooked (FDC ID 168917).accessed .