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  6. Beef broiled vs. Quinoa

Beef broiled vs. Quinoa — In-Depth Nutrition Comparison

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A recap on the differences between beef broiled and quinoa

  • Beef broiled is higher in vitamin B12, zinc, selenium, vitamin B3, vitamin B6, and iron, yet quinoa is higher in manganese and copper.
  • Beef broiled covers your daily vitamin B12 needs 110% more than quinoa.
  • The glycemic index of beef broiled is lower.

Food varieties used in this article are Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Quinoa, cooked.

Infographic

Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
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 +84.9%
Contains more IronIron +74.5%
Contains more ZincZinc +478.9%
Contains more PhosphorusPhosphorus +30.3%
Contains more SeleniumSelenium +667.9%
Contains more MagnesiumMagnesium +204.8%
Contains more CopperCopper +125.9%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +5158.3%
~equal in Calcium ~17mg

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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8%
Quinoa
Quinoa
3
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +1205.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +210.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B1Vitamin B1 +132.6%
Contains more FolateFolate +366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef broiled Quinoa DV% diff.
Vitamin B12 2.64µg 0µg 110%
Zinc 6.31mg 1.09mg 47%
Protein 25.93g 4.4g 43%
Selenium 21.5µg 2.8µg 34%
Vitamin B3 5.378mg 0.412mg 31%
Cholesterol 88mg 0mg 29%
Manganese 0.012mg 0.631mg 27%
Saturated fat 5.895g 0.231g 26%
Fats 15.41g 1.92g 21%
Vitamin B6 0.382mg 0.123mg 20%
Monounsaturated fat 6.668g 0.528g 15%
Iron 2.6mg 1.49mg 14%
Vitamin B5 0.658mg 13%
Copper 0.085mg 0.192mg 12%
Fiber 0g 2.8g 11%
Choline 82.4mg 23mg 11%
Magnesium 21mg 64mg 10%
Folate 9µg 42µg 8%
Calories 250kcal 120kcal 7%
Carbs 0g 21.3g 7%
Starch 17.63g 7%
Phosphorus 198mg 152mg 7%
Vitamin B1 0.046mg 0.107mg 5%
Vitamin B2 0.176mg 0.11mg 5%
Potassium 318mg 172mg 4%
Polyunsaturated fat 0.484g 1.078g 4%
Sodium 72mg 7mg 3%
Vitamin E 0.12mg 0.63mg 3%
Vitamin K 1.2µg 0µg 1%
Net carbs 0g 18.5g N/A
Vitamin D 2 IU 0 IU 0%
Calcium 18mg 17mg 0%
Sugar 0g 0.87g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.572g N/A
Tryptophan 0.094mg 0.052mg 0%
Threonine 0.72mg 0.131mg 0%
Isoleucine 0.822mg 0.157mg 0%
Leucine 1.45mg 0.261mg 0%
Lysine 1.54mg 0.239mg 0%
Methionine 0.478mg 0.096mg 0%
Phenylalanine 0.725mg 0.185mg 0%
Valine 0.914mg 0.185mg 0%
Histidine 0.604mg 0.127mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.001g 0.015g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.016g 0g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Quinoa
Quinoa
3
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 +489.3%
Contains more FatsFats +702.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.5%
Contains more OtherOther +13.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Quinoa
Quinoa
2
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 more Mono. FatMonounsaturated fat +1162.9%
Contains less Sat. FatSaturated fat -96.1%
Contains more Poly. FatPolyunsaturated fat +122.7%

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 broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.