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  6. Quinoa vs. Beef Liver raw

Quinoa vs. Beef Liver raw — In-Depth Nutrition Comparison

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Important differences between quinoa and beef Liver raw

  • Quinoa has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B3, vitamin B6, selenium, folate, and choline.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.

The food varieties used in the comparison are Quinoa, cooked and Beef, variety meats, and by-products, liver, raw.

Infographic

Quinoa vs Beef Liver raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +255.6%
Contains more CalciumCalcium +240%
Contains less SodiumSodium -89.9%
Contains more ManganeseManganese +103.5%
Contains more PotassiumPotassium +82%
Contains more IronIron +228.9%
Contains more CopperCopper +4980.7%
Contains more ZincZinc +267%
Contains more PhosphorusPhosphorus +154.6%
Contains more SeleniumSelenium +1317.9%

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.
Quinoa
Quinoa
1
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%
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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin EVitamin E +65.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +76.6%
Contains more Vitamin B2Vitamin B2 +2404.5%
Contains more Vitamin B3Vitamin B3 +3097.8%
Contains more Vitamin B6Vitamin B6 +780.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +590.5%
Contains more CholineCholine +1349.1%

All nutrients comparison - raw data values

Nutrient Quinoa Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0.192mg 9.755mg 1063%
Vitamin A 0µg 4968µg 552%
Vitamin B2 0.11mg 2.755mg 203%
Vitamin B5 7.173mg 143%
Cholesterol 0mg 275mg 92%
Vitamin B3 0.412mg 13.175mg 80%
Vitamin B6 0.123mg 1.083mg 74%
Selenium 2.8µg 39.7µg 67%
Folate 42µg 290µg 62%
Choline 23mg 333.3mg 56%
Iron 1.49mg 4.9mg 43%
Phosphorus 152mg 387mg 34%
Protein 4.4g 20.36g 32%
Zinc 1.09mg 4mg 26%
Manganese 0.631mg 0.31mg 14%
Fiber 2.8g 0g 11%
Magnesium 64mg 18mg 11%
Starch 17.63g 7%
Vitamin B1 0.107mg 0.189mg 7%
Carbs 21.3g 3.89g 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Saturated fat 0.231g 1.233g 5%
Polyunsaturated fat 1.078g 0.465g 4%
Potassium 172mg 313mg 4%
Vitamin K 0µg 3.1µg 3%
Sodium 7mg 69mg 3%
Fats 1.92g 3.63g 3%
Vitamin E 0.63mg 0.38mg 2%
Calories 120kcal 135kcal 1%
Calcium 17mg 5mg 1%
Vitamin C 0mg 1.3mg 1%
Net carbs 18.5g 3.89g N/A
Sugar 0.87g 0g N/A
Trans fat 0.17g N/A
Monounsaturated fat 0.528g 0.479g 0%
Tryptophan 0.052mg 0.263mg 0%
Threonine 0.131mg 0.869mg 0%
Isoleucine 0.157mg 0.967mg 0%
Leucine 0.261mg 1.91mg 0%
Lysine 0.239mg 1.607mg 0%
Methionine 0.096mg 0.543mg 0%
Phenylalanine 0.185mg 1.084mg 0%
Valine 0.185mg 1.26mg 0%
Histidine 0.127mg 0.629mg 0%
Omega-3 - DHA 0.015g 0g N/A
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more CarbsCarbs +447.6%
Contains more ProteinProtein +362.7%
Contains more FatsFats +89.1%
Contains more OtherOther +70.1%
~equal in Water ~70.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains less Sat. FatSaturated fat -81.3%
Contains more Poly. FatPolyunsaturated fat +131.8%
~equal in Monounsaturated fat ~0.479g

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.