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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 RAE, 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
:
6
Beef Liver raw
Beef Liver raw
Contains more Calcium +240%
Contains more Magnesium +255.6%
Contains less Sodium -89.9%
Contains more Manganese +103.5%
Contains more Iron +228.9%
Contains more Phosphorus +154.6%
Contains more Potassium +82%
Contains more Zinc +267%
Contains more Copper +4980.7%
Contains more Selenium +1317.9%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Beef Liver raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 184% 13% 166% 28% 9% 110% 3252% 41% 217%
Contains more Calcium +240%
Contains more Magnesium +255.6%
Contains less Sodium -89.9%
Contains more Manganese +103.5%
Contains more Iron +228.9%
Contains more Phosphorus +154.6%
Contains more Potassium +82%
Contains more Zinc +267%
Contains more Copper +4980.7%
Contains more Selenium +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
:
11
Beef Liver raw
Beef Liver raw
Contains more Vitamin E +65.8%
Contains more Vitamin A +337860%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +76.6%
Contains more Vitamin B2 +2404.5%
Contains more Vitamin B3 +3097.8%
Contains more Vitamin B6 +780.5%
Contains more Folate +590.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Beef Liver raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1014% 8% 36% 5% 48% 636% 248% 431% 250% 218% 7413% 8%
Contains more Vitamin E +65.8%
Contains more Vitamin A +337860%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +76.6%
Contains more Vitamin B2 +2404.5%
Contains more Vitamin B3 +3097.8%
Contains more Vitamin B6 +780.5%
Contains more Folate +590.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
:
3
Beef Liver raw
Beef Liver raw
Contains more Carbs +447.6%
Contains more Protein +362.7%
Contains more Fats +89.1%
Contains more Other +70.1%
Equal in Water - 70.81
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Beef Liver raw
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 Carbs +447.6%
Contains more Protein +362.7%
Contains more Fats +89.1%
Contains more Other +70.1%
Equal in Water - 70.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
3
:
0
Beef Liver raw
Beef Liver raw
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +10.2%
Contains more Polyunsaturated fat +131.8%
Equal in Monounsaturated Fat - 0.479
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Beef Liver raw
57% 22% 21%
Saturated Fat: 1.233 g
Monounsaturated Fat: 0.479 g
Polyunsaturated fat: 0.465 g
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +10.2%
Contains more Polyunsaturated fat +131.8%
Equal in Monounsaturated Fat - 0.479

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Beef Liver raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Quinoa Beef Liver raw Opinion
Net carbs 18.5g 3.89g Quinoa
Protein 4.4g 20.36g Beef Liver raw
Fats 1.92g 3.63g Beef Liver raw
Carbs 21.3g 3.89g Quinoa
Calories 120kcal 135kcal Beef Liver raw
Starch 17.63g Quinoa
Sugar 0.87g 0g Beef Liver raw
Fiber 2.8g 0g Quinoa
Calcium 17mg 5mg Quinoa
Iron 1.49mg 4.9mg Beef Liver raw
Magnesium 64mg 18mg Quinoa
Phosphorus 152mg 387mg Beef Liver raw
Potassium 172mg 313mg Beef Liver raw
Sodium 7mg 69mg Quinoa
Zinc 1.09mg 4mg Beef Liver raw
Copper 0.192mg 9.755mg Beef Liver raw
Manganese 0.631mg 0.31mg Quinoa
Selenium 2.8µg 39.7µg Beef Liver raw
Vitamin A 5IU 16898IU Beef Liver raw
Vitamin A RAE 0µg 4968µg Beef Liver raw
Vitamin E 0.63mg 0.38mg Quinoa
Vitamin D 0IU 49IU Beef Liver raw
Vitamin D 0µg 1.2µg Beef Liver raw
Vitamin C 0mg 1.3mg Beef Liver raw
Vitamin B1 0.107mg 0.189mg Beef Liver raw
Vitamin B2 0.11mg 2.755mg Beef Liver raw
Vitamin B3 0.412mg 13.175mg Beef Liver raw
Vitamin B5 7.173mg Beef Liver raw
Vitamin B6 0.123mg 1.083mg Beef Liver raw
Folate 42µg 290µg Beef Liver raw
Vitamin B12 0µg 59.3µg Beef Liver raw
Vitamin K 0µg 3.1µg Beef Liver raw
Tryptophan 0.052mg 0.263mg Beef Liver raw
Threonine 0.131mg 0.869mg Beef Liver raw
Isoleucine 0.157mg 0.967mg Beef Liver raw
Leucine 0.261mg 1.91mg Beef Liver raw
Lysine 0.239mg 1.607mg Beef Liver raw
Methionine 0.096mg 0.543mg Beef Liver raw
Phenylalanine 0.185mg 1.084mg Beef Liver raw
Valine 0.185mg 1.26mg Beef Liver raw
Histidine 0.127mg 0.629mg Beef Liver raw
Cholesterol 0mg 275mg Quinoa
Trans Fat 0.17g Quinoa
Saturated Fat 0.231g 1.233g Quinoa
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.479g Quinoa
Polyunsaturated fat 1.078g 0.465g Quinoa
Omega-6 - Eicosadienoic acid 0.01g Beef Liver raw
Omega-6 - Linoleic acid 0.299g Beef Liver raw
Omega-6 - Gamma-linoleic acid 0.009g Beef Liver raw
Omega-3 - ALA 0.007g Beef Liver raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Beef Liver raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Quinoa
859%
Beef Liver raw
Minerals Daily Need Coverage Score
38%
Quinoa
402%
Beef Liver raw

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 62mg)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 275mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 1.002g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.