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  6. Beef Liver raw vs. Quinoa

Beef Liver raw vs. Quinoa — In-Depth Nutrition Comparison

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Important differences between beef Liver raw and quinoa

  • Quinoa has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B3, vitamin B6, selenium, folate, and choline.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.

The food varieties used in the comparison are Beef, variety meats, and by-products, liver, raw and Quinoa, cooked.

Infographic

Beef Liver raw vs Quinoa 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Quinoa
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more PotassiumPotassium +82%
Contains more IronIron +228.9%
Contains more CopperCopper +4980.7%
Contains more ZincZinc +267%
Contains more PhosphorusPhosphorus +154.6%
Contains more SeleniumSelenium +1317.9%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +240%
Contains less SodiumSodium -89.9%
Contains more ManganeseManganese +103.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Quinoa
Quinoa
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +76.6%
Contains more Vitamin B2Vitamin B2 +2404.5%
Contains more Vitamin B3Vitamin B3 +3097.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +780.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +590.5%
Contains more CholineCholine +1349.1%
Contains more Vitamin EVitamin E +65.8%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Quinoa DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.192mg 1063%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.11mg 203%
Vitamin B5 7.173mg 143%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 0.412mg 80%
Vitamin B6 1.083mg 0.123mg 74%
Selenium 39.7µg 2.8µg 67%
Folate 290µg 42µg 62%
Choline 333.3mg 23mg 56%
Iron 4.9mg 1.49mg 43%
Phosphorus 387mg 152mg 34%
Protein 20.36g 4.4g 32%
Zinc 4mg 1.09mg 26%
Manganese 0.31mg 0.631mg 14%
Fiber 0g 2.8g 11%
Magnesium 18mg 64mg 11%
Starch 17.63g 7%
Vitamin B1 0.189mg 0.107mg 7%
Carbs 3.89g 21.3g 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Saturated fat 1.233g 0.231g 5%
Polyunsaturated fat 0.465g 1.078g 4%
Potassium 313mg 172mg 4%
Vitamin K 3.1µg 0µg 3%
Sodium 69mg 7mg 3%
Fats 3.63g 1.92g 3%
Vitamin E 0.38mg 0.63mg 2%
Calories 135kcal 120kcal 1%
Calcium 5mg 17mg 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 3.89g 18.5g N/A
Sugar 0g 0.87g N/A
Trans fat 0.17g N/A
Monounsaturated fat 0.479g 0.528g 0%
Tryptophan 0.263mg 0.052mg 0%
Threonine 0.869mg 0.131mg 0%
Isoleucine 0.967mg 0.157mg 0%
Leucine 1.91mg 0.261mg 0%
Lysine 1.607mg 0.239mg 0%
Methionine 0.543mg 0.096mg 0%
Phenylalanine 1.084mg 0.185mg 0%
Valine 1.26mg 0.185mg 0%
Histidine 0.629mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +362.7%
Contains more FatsFats +89.1%
Contains more OtherOther +70.1%
Contains more CarbsCarbs +447.6%
~equal in Water ~71.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Quinoa
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -81.3%
Contains more Mono. FatMonounsaturated fat +10.2%
Contains more Poly. FatPolyunsaturated fat +131.8%

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.