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  6. Quinoa vs. Beef broiled

Quinoa vs. Beef broiled — In-Depth Nutrition Comparison

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A recap on the differences between quinoa and beef broiled

  • Quinoa is higher in manganese and copper, yet beef broiled is higher in vitamin B12, zinc, selenium, vitamin B3, vitamin B6, and iron.
  • Beef broiled covers your daily vitamin B12 needs 110% more than quinoa.
  • Quinoa contains 53 times more manganese than beef broiled. While quinoa contains 0.631mg of manganese, beef broiled contains only 0.012mg.
  • The amount of saturated fat in quinoa is lower.
  • The glycemic index of beef broiled is lower.

Food varieties used in this article are Quinoa, cooked and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Quinoa vs Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +204.8%
Contains more CopperCopper +125.9%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +5158.3%
Contains more PotassiumPotassium +84.9%
Contains more IronIron +74.5%
Contains more ZincZinc +478.9%
Contains more PhosphorusPhosphorus +30.3%
Contains more SeleniumSelenium +667.9%
~equal in Calcium ~18mg

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
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%
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% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B1Vitamin B1 +132.6%
Contains more FolateFolate +366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +1205.3%
Contains more Vitamin B6Vitamin B6 +210.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +258.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Beef broiled DV% diff.
Vitamin B12 0µg 2.64µg 110%
Zinc 1.09mg 6.31mg 47%
Protein 4.4g 25.93g 43%
Selenium 2.8µg 21.5µg 34%
Vitamin B3 0.412mg 5.378mg 31%
Cholesterol 0mg 88mg 29%
Manganese 0.631mg 0.012mg 27%
Saturated fat 0.231g 5.895g 26%
Fats 1.92g 15.41g 21%
Vitamin B6 0.123mg 0.382mg 20%
Monounsaturated fat 0.528g 6.668g 15%
Iron 1.49mg 2.6mg 14%
Vitamin B5 0.658mg 13%
Copper 0.192mg 0.085mg 12%
Choline 23mg 82.4mg 11%
Fiber 2.8g 0g 11%
Magnesium 64mg 21mg 10%
Folate 42µg 9µg 8%
Calories 120kcal 250kcal 7%
Carbs 21.3g 0g 7%
Phosphorus 152mg 198mg 7%
Starch 17.63g 7%
Vitamin B1 0.107mg 0.046mg 5%
Vitamin B2 0.11mg 0.176mg 5%
Polyunsaturated fat 1.078g 0.484g 4%
Potassium 172mg 318mg 4%
Vitamin E 0.63mg 0.12mg 3%
Sodium 7mg 72mg 3%
Vitamin K 0µg 1.2µg 1%
Net carbs 18.5g 0g N/A
Vitamin D 0IU 2IU 0%
Calcium 17mg 18mg 0%
Sugar 0.87g 0g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.572g N/A
Tryptophan 0.052mg 0.094mg 0%
Threonine 0.131mg 0.72mg 0%
Isoleucine 0.157mg 0.822mg 0%
Leucine 0.261mg 1.45mg 0%
Lysine 0.239mg 1.54mg 0%
Methionine 0.096mg 0.478mg 0%
Phenylalanine 0.185mg 0.725mg 0%
Valine 0.185mg 0.914mg 0%
Histidine 0.127mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0.015g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.5%
Contains more OtherOther +13.2%
Contains more ProteinProtein +489.3%
Contains more FatsFats +702.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Poly. FatPolyunsaturated fat +122.7%
Contains more Mono. FatMonounsaturated fat +1162.9%

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 broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.