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  6. Ground beef vs. Quinoa

Ground beef vs. Quinoa — In-Depth Nutrition Comparison

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Important differences between ground beef and quinoa

  • Ground beef has more vitamin B12, zinc, selenium, vitamin B3, and vitamin B6; however, quinoa has more manganese, copper, and fiber.
  • Ground beef's daily need coverage for vitamin B12 is 104% more.
  • Quinoa has a higher glycemic index than ground beef.

The food varieties used in the comparison are Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Quinoa, cooked.

Infographic

Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
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 +94.1%
Contains more PotassiumPotassium +40.1%
Contains more IronIron +52.3%
Contains more ZincZinc +435.8%
Contains more SeleniumSelenium +582.1%
Contains more MagnesiumMagnesium +276.5%
Contains more CopperCopper +143%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +6911.1%
~equal in Phosphorus ~152mg

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +55.5%
Contains more Vitamin B3Vitamin B3 +877.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +152.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +218.3%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B1Vitamin B1 +109.8%
Contains more FolateFolate +500%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ground beef Quinoa DV% diff.
Vitamin B12 2.49µg 0µg 104%
Zinc 5.84mg 1.09mg 43%
Protein 23.87g 4.4g 39%
Selenium 19.1µg 2.8µg 30%
Cholesterol 88mg 0mg 29%
Manganese 0.009mg 0.631mg 27%
Saturated fat 6.073g 0.231g 27%
Vitamin B3 4.026mg 0.412mg 23%
Fats 15.37g 1.92g 21%
Monounsaturated fat 7.322g 0.528g 17%
Vitamin B6 0.311mg 0.123mg 14%
Copper 0.079mg 0.192mg 13%
Magnesium 17mg 64mg 11%
Fiber 0g 2.8g 11%
Vitamin B5 0.512mg 10%
Iron 2.27mg 1.49mg 10%
Choline 73.2mg 23mg 9%
Folate 7µg 42µg 9%
Starch 17.63g 7%
Carbs 0g 21.3g 7%
Calories 241kcal 120kcal 6%
Vitamin B2 0.171mg 0.11mg 5%
Vitamin B1 0.051mg 0.107mg 5%
Polyunsaturated fat 0.408g 1.078g 4%
Vitamin E 0.12mg 0.63mg 3%
Sodium 73mg 7mg 3%
Phosphorus 166mg 152mg 2%
Vitamin K 2.9µg 0µg 2%
Potassium 241mg 172mg 2%
Calcium 33mg 17mg 2%
Net carbs 0g 18.5g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.87g N/A
Vitamin A 3µg 0µg 0%
Trans fat 1.173g N/A
Tryptophan 0.121mg 0.052mg 0%
Threonine 0.923mg 0.131mg 0%
Isoleucine 1.055mg 0.157mg 0%
Leucine 1.861mg 0.261mg 0%
Lysine 1.976mg 0.239mg 0%
Methionine 0.614mg 0.096mg 0%
Phenylalanine 0.931mg 0.185mg 0%
Valine 1.172mg 0.185mg 0%
Histidine 0.775mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 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 +442.5%
Contains more FatsFats +700.5%
Contains more OtherOther +210.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 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 +1286.7%
Contains less Sat. FatSaturated fat -96.2%
Contains more Poly. FatPolyunsaturated fat +164.2%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.