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  6. Beef tenderloin vs. Quinoa

Beef tenderloin vs. Quinoa — In-Depth Nutrition Comparison

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What are the main differences between beef tenderloin and quinoa?

  • Beef tenderloin is richer in vitamin B12, selenium, zinc, iron, vitamin B3, choline, and vitamin B2, while quinoa is higher in manganese.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • Quinoa has a higher glycemic index (53) than beef tenderloin (0).

We used Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Quinoa, cooked types in this comparison.

Infographic

Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Quinoa
Quinoa
5
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 +92.4%
Contains more IronIron +108.7%
Contains more ZincZinc +269.7%
Contains more PhosphorusPhosphorus +33.6%
Contains more SeleniumSelenium +717.9%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +88.9%
Contains more CopperCopper +56.1%
Contains less SodiumSodium -87.7%
Contains more ManganeseManganese +4407.1%

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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
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 Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +628.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +103.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +295.7%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more FolateFolate +425%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Quinoa DV% diff.
Vitamin B12 2.46µg 0µg 103%
Saturated fat 9.72g 0.231g 43%
Protein 23.9g 4.4g 39%
Selenium 22.9µg 2.8µg 37%
Fats 24.6g 1.92g 35%
Cholesterol 85mg 0mg 28%
Zinc 4.03mg 1.09mg 27%
Manganese 0.014mg 0.631mg 27%
Monounsaturated fat 10.27g 0.528g 24%
Iron 3.11mg 1.49mg 20%
Vitamin B3 3mg 0.412mg 16%
Vitamin B2 0.26mg 0.11mg 12%
Choline 91mg 23mg 12%
Fiber 0g 2.8g 11%
Vitamin B6 0.25mg 0.123mg 10%
Calories 324kcal 120kcal 10%
Magnesium 22mg 64mg 10%
Folate 8µg 42µg 9%
Copper 0.123mg 0.192mg 8%
Phosphorus 203mg 152mg 7%
Starch 17.63g 7%
Carbs 0g 21.3g 7%
Potassium 331mg 172mg 5%
Vitamin B5 0.25mg 5%
Vitamin E 0.63mg 4%
Sodium 57mg 7mg 2%
Polyunsaturated fat 1g 1.078g 1%
Vitamin B1 0.09mg 0.107mg 1%
Calcium 9mg 17mg 1%
Net carbs 0g 18.5g N/A
Sugar 0g 0.87g N/A
Tryptophan 0.268mg 0.052mg 0%
Threonine 1.044mg 0.131mg 0%
Isoleucine 1.075mg 0.157mg 0%
Leucine 1.889mg 0.261mg 0%
Lysine 1.989mg 0.239mg 0%
Methionine 0.612mg 0.096mg 0%
Phenylalanine 0.933mg 0.185mg 0%
Valine 1.163mg 0.185mg 0%
Histidine 0.818mg 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 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 +443.2%
Contains more FatsFats +1181.3%
Contains more OtherOther +306.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +48%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 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 +1845.1%
Contains less Sat. FatSaturated fat -97.6%
~equal in Polyunsaturated fat ~1.078g

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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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.