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  6. Quail meat vs. Steak

Quail meat vs. Steak — In-Depth Nutrition Comparison

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The main differences between Quail meat and Steak

  • Quail meat is richer in Copper, Iron, Phosphorus, Vitamin B3, Vitamin B1, and Vitamin B6, yet Steak is richer in Vitamin B12, Zinc, and Selenium.
  • Daily need coverage for Vitamin B12 from Steak is 74% higher.
  • Quail meat contains 6 times more Copper than Steak. Quail meat contains 0.507mg of Copper, while Steak contains 0.085mg.
  • Quail meat contains less Saturated Fat.

Food types used in this article are Quail, meat and skin, raw and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Quail meat vs Steak infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quail meat
Quail meat
6
:
3
Steak
Steak
Contains more Iron +65.4%
Contains more Phosphorus +68.7%
Contains more Copper +496.5%
Contains more Potassium +29.2%
Contains more Zinc +162%
Contains more Selenium +91.6%
Equal in Calcium - 12
Equal in Magnesium - 23
Equal in Sodium - 58
Quail meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 149% 17% 118% 20% 7% 66% 169% 3% 91%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Iron +65.4%
Contains more Phosphorus +68.7%
Contains more Copper +496.5%
Contains more Potassium +29.2%
Contains more Zinc +162%
Contains more Selenium +91.6%
Equal in Calcium - 12
Equal in Magnesium - 23
Equal in Sodium - 58

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quail meat
Quail meat
7
:
4
Steak
Steak
Contains more Vitamin A +872%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +229.7%
Contains more Vitamin B3 +46.4%
Contains more Vitamin B6 +20%
Contains more Folate +33.3%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B12 +411.6%
Quail meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 15% 0% 0% 21% 61% 60% 142% 47% 139% 6% 54% 0%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin A +872%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +229.7%
Contains more Vitamin B3 +46.4%
Contains more Vitamin B6 +20%
Contains more Folate +33.3%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B12 +411.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quail meat
Quail meat
1
:
3
Steak
Steak
Contains more Water +25.3%
Contains more Protein +26.6%
Contains more Fats +57.8%
Equal in Other - 0.54
Quail meat
20% 12% 70%
Protein: 19.63 g
Fats: 12.05 g
Carbs: 0 g
Water: 69.65 g
Other: 0 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Water +25.3%
Contains more Protein +26.6%
Contains more Fats +57.8%
Equal in Other - 0.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quail meat
Quail meat
2
:
1
Steak
Steak
Contains less Saturated Fat -60%
Contains more Polyunsaturated fat +232.6%
Contains more Monounsaturated Fat +119.4%
Quail meat
32% 40% 28%
Saturated Fat: 3.38 g
Monounsaturated Fat: 4.18 g
Polyunsaturated fat: 2.98 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -60%
Contains more Polyunsaturated fat +232.6%
Contains more Monounsaturated Fat +119.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quail meat Steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quail meat Steak Opinion
Protein 19.63g 24.85g Steak
Fats 12.05g 19.02g Steak
Calories 192kcal 271kcal Steak
Calcium 13mg 12mg Quail meat
Iron 3.97mg 2.4mg Quail meat
Magnesium 23mg 23mg
Phosphorus 275mg 163mg Quail meat
Potassium 216mg 279mg Steak
Sodium 53mg 58mg Quail meat
Zinc 2.42mg 6.34mg Steak
Copper 0.507mg 0.085mg Quail meat
Manganese 0.019mg Quail meat
Selenium 16.6µg 31.8µg Steak
Vitamin A 243IU 25IU Quail meat
Vitamin A RAE 73µg 7µg Quail meat
Vitamin D 6IU Steak
Vitamin D 0.1µg Steak
Vitamin C 6.1mg 0mg Quail meat
Vitamin B1 0.244mg 0.074mg Quail meat
Vitamin B2 0.26mg 0.301mg Steak
Vitamin B3 7.538mg 5.149mg Quail meat
Vitamin B5 0.772mg Quail meat
Vitamin B6 0.6mg 0.5mg Quail meat
Folate 8µg 6µg Quail meat
Vitamin B12 0.43µg 2.2µg Steak
Vitamin K 1.6µg Steak
Tryptophan 0.288mg 0.278mg Quail meat
Threonine 0.945mg 1.171mg Steak
Isoleucine 1.013mg 1.157mg Steak
Leucine 1.613mg 2.142mg Steak
Lysine 1.645mg 2.38mg Steak
Methionine 0.591mg 0.672mg Steak
Phenylalanine 0.826mg 0.997mg Steak
Valine 1.033mg 1.242mg Steak
Histidine 0.696mg 0.931mg Steak
Cholesterol 76mg 78mg Quail meat
Saturated Fat 3.38g 8.443g Quail meat
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0.01g 0.001g Quail meat
Omega-3 - DPA 0.03g 0.013g Quail meat
Monounsaturated Fat 4.18g 9.171g Steak
Polyunsaturated fat 2.98g 0.896g Quail meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quail meat Steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Quail meat
49%
Steak
Minerals Daily Need Coverage Score
64%
Quail meat
59%
Steak

Comparison summary

Which food is lower in Sugar?
Quail meat
Quail meat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Quail meat
Quail meat contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Quail meat
Quail meat is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Quail meat
Quail meat is lower in Saturated Fat (difference - 5.063g)
Which food is cheaper?
Quail meat
Quail meat is cheaper (difference - $2.4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Quail meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172418/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.