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  6. Brisket raw vs. Quinoa

Brisket raw vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between brisket raw and quinoa

  • Brisket raw has more vitamin B12, zinc, selenium, vitamin B6, vitamin B3, and choline; however, quinoa is richer in manganese and copper.
  • Brisket raw covers your daily vitamin B12 needs 101% more than quinoa.
  • Quinoa has a higher glycemic index. The glycemic index of quinoa is 53, while the glycemic index of brisket raw is 0.

Specific food types used in this comparison are Beef, brisket, whole, separable lean only, all grades, raw and Quinoa, cooked.

Infographic

Brisket 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 16% 1.5% 29% 72% 27% 118% 86% 10% 1.8% 89%
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 +91.9%
Contains more IronIron +28.9%
Contains more ZincZinc +295.4%
Contains more PhosphorusPhosphorus +32.2%
Contains more SeleniumSelenium +485.7%
Contains more MagnesiumMagnesium +178.3%
Contains more CalciumCalcium +240%
Contains more CopperCopper +140%
Contains less SodiumSodium -91.1%
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% 6.4% 0% 25% 39% 74% 21% 97% 304% 3.3% 5.3% 47%
Quinoa
Quinoa
2
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 +54.5%
Contains more Vitamin B3Vitamin B3 +856.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +241.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +276.1%
Contains more Vitamin EVitamin E +96.9%
Contains more FolateFolate +500%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg

All nutrients comparison - raw data values

Nutrient Brisket raw Quinoa DV% diff.
Vitamin B12 2.43µg 0µg 101%
Protein 20.72g 4.4g 33%
Zinc 4.31mg 1.09mg 29%
Manganese 0.014mg 0.631mg 27%
Selenium 16.4µg 2.8µg 25%
Vitamin B6 0.42mg 0.123mg 23%
Vitamin B3 3.94mg 0.412mg 22%
Cholesterol 62mg 0mg 21%
Choline 86.5mg 23mg 12%
Copper 0.08mg 0.192mg 12%
Saturated fat 2.59g 0.231g 11%
Fiber 0g 2.8g 11%
Magnesium 23mg 64mg 10%
Folate 7µg 42µg 9%
Fats 7.37g 1.92g 8%
Starch 17.63g 7%
Phosphorus 201mg 152mg 7%
Monounsaturated fat 3.46g 0.528g 7%
Carbs 0g 21.3g 7%
Vitamin B5 0.35mg 7%
Polyunsaturated fat 0.23g 1.078g 6%
Iron 1.92mg 1.49mg 5%
Potassium 330mg 172mg 5%
Vitamin B2 0.17mg 0.11mg 5%
Sodium 79mg 7mg 3%
Calories 155kcal 120kcal 2%
Vitamin E 0.32mg 0.63mg 2%
Vitamin K 1.3µg 0µg 1%
Vitamin B1 0.1mg 0.107mg 1%
Calcium 5mg 17mg 1%
Net carbs 0g 18.5g N/A
Sugar 0g 0.87g N/A
Tryptophan 0.232mg 0.052mg 0%
Threonine 0.905mg 0.131mg 0%
Isoleucine 0.931mg 0.157mg 0%
Leucine 1.637mg 0.261mg 0%
Lysine 1.724mg 0.239mg 0%
Methionine 0.53mg 0.096mg 0%
Phenylalanine 0.809mg 0.185mg 0%
Valine 1.008mg 0.185mg 0%
Histidine 0.709mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 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 +370.9%
Contains more FatsFats +283.9%
Contains more OtherOther +110.4%
Contains more CarbsCarbs +∞%
~equal in Water ~71.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 55% 4%
Saturated fat: Sat. Fat 2.59 g
Monounsaturated fat: Mono. Fat 3.46 g
Polyunsaturated fat: Poly. Fat 0.23 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 +555.3%
Contains less Sat. FatSaturated fat -91.1%
Contains more Poly. FatPolyunsaturated fat +368.7%

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. Brisket raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/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.