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  6. Flank steak vs. Quinoa

Flank steak vs. Quinoa — In-Depth Nutrition Comparison

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A recap on differences between flank steak and quinoa

  • Flank steak is higher in vitamin B12, selenium, vitamin B3, vitamin B6, zinc, and choline, yet quinoa is higher in manganese and copper.
  • Flank steak covers your daily vitamin B12 needs 68% more than quinoa.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Quinoa, cooked.

Infographic

Flank steak vs Quinoa infographic
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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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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 CalciumCalcium +17.6%
Contains more PotassiumPotassium +97.1%
Contains more IronIron +16.8%
Contains more ZincZinc +349.5%
Contains more PhosphorusPhosphorus +38.2%
Contains more SeleniumSelenium +950%
Contains more MagnesiumMagnesium +178.3%
Contains more CopperCopper +134.1%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +6911.1%

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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 +20.9%
Contains more Vitamin B3Vitamin B3 +1687.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +370.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +358.3%
Contains more Vitamin EVitamin E +65.8%
Contains more Vitamin B1Vitamin B1 +42.7%
Contains more FolateFolate +366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Quinoa DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 2.8µg 48%
Protein 27.66g 4.4g 47%
Vitamin B3 7.363mg 0.412mg 43%
Vitamin B6 0.579mg 0.123mg 35%
Zinc 4.9mg 1.09mg 35%
Manganese 0.009mg 0.631mg 27%
Cholesterol 79mg 0mg 26%
Choline 105.4mg 23mg 15%
Saturated fat 3.395g 0.231g 14%
Copper 0.082mg 0.192mg 12%
Vitamin B5 0.545mg 11%
Fiber 0g 2.8g 11%
Magnesium 23mg 64mg 10%
Fats 8.23g 1.92g 10%
Phosphorus 210mg 152mg 8%
Folate 9µg 42µg 8%
Starch 17.63g 7%
Monounsaturated fat 3.317g 0.528g 7%
Carbs 0g 21.3g 7%
Potassium 339mg 172mg 5%
Polyunsaturated fat 0.322g 1.078g 5%
Calories 192kcal 120kcal 4%
Iron 1.74mg 1.49mg 3%
Vitamin B1 0.075mg 0.107mg 3%
Vitamin B2 0.133mg 0.11mg 2%
Vitamin E 0.38mg 0.63mg 2%
Sodium 56mg 7mg 2%
Vitamin K 1.4µg 0µg 1%
Net carbs 0g 18.5g N/A
Calcium 20mg 17mg 0%
Sugar 0g 0.87g N/A
Tryptophan 0.182mg 0.052mg 0%
Threonine 1.105mg 0.131mg 0%
Isoleucine 1.259mg 0.157mg 0%
Leucine 2.201mg 0.261mg 0%
Lysine 2.338mg 0.239mg 0%
Methionine 0.72mg 0.096mg 0%
Phenylalanine 1.093mg 0.185mg 0%
Valine 1.372mg 0.185mg 0%
Histidine 0.883mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 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 +528.6%
Contains more FatsFats +328.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.6%
~equal in Other ~0.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 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 +528.2%
Contains less Sat. FatSaturated fat -93.2%
Contains more Poly. FatPolyunsaturated fat +234.8%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.