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  6. Quinoa vs. Beef tenderloin

Quinoa vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the main differences between quinoa and beef tenderloin?

  • Quinoa is richer in manganese, while beef tenderloin is higher in vitamin B12, selenium, zinc, iron, vitamin B3, choline, and vitamin B2.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • Beef tenderloin has 45 times less manganese than quinoa. Quinoa has 0.631mg of manganese, while beef tenderloin has 0.014mg.
  • Quinoa is lower in saturated fat.
  • Quinoa has a higher glycemic index (53) than beef tenderloin (0).

We used Quinoa, cooked and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this comparison.

Infographic

Quinoa vs Beef tenderloin 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
5
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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +88.9%
Contains more CopperCopper +56.1%
Contains less SodiumSodium -87.7%
Contains more ManganeseManganese +4407.1%
Contains more PotassiumPotassium +92.4%
Contains more IronIron +108.7%
Contains more ZincZinc +269.7%
Contains more PhosphorusPhosphorus +33.6%
Contains more SeleniumSelenium +717.9%

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
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% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more FolateFolate +425%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +628.2%
Contains more Vitamin B6Vitamin B6 +103.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +295.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Saturated fat 0.231g 9.72g 43%
Protein 4.4g 23.9g 39%
Selenium 2.8µg 22.9µg 37%
Fats 1.92g 24.6g 35%
Cholesterol 0mg 85mg 28%
Zinc 1.09mg 4.03mg 27%
Manganese 0.631mg 0.014mg 27%
Monounsaturated fat 0.528g 10.27g 24%
Iron 1.49mg 3.11mg 20%
Vitamin B3 0.412mg 3mg 16%
Vitamin B2 0.11mg 0.26mg 12%
Choline 23mg 91mg 12%
Fiber 2.8g 0g 11%
Vitamin B6 0.123mg 0.25mg 10%
Calories 120kcal 324kcal 10%
Magnesium 64mg 22mg 10%
Folate 42µg 8µg 9%
Copper 0.192mg 0.123mg 8%
Phosphorus 152mg 203mg 7%
Starch 17.63g 7%
Carbs 21.3g 0g 7%
Potassium 172mg 331mg 5%
Vitamin B5 0.25mg 5%
Vitamin E 0.63mg 4%
Sodium 7mg 57mg 2%
Polyunsaturated fat 1.078g 1g 1%
Vitamin B1 0.107mg 0.09mg 1%
Calcium 17mg 9mg 1%
Net carbs 18.5g 0g N/A
Sugar 0.87g 0g N/A
Tryptophan 0.052mg 0.268mg 0%
Threonine 0.131mg 1.044mg 0%
Isoleucine 0.157mg 1.075mg 0%
Leucine 0.261mg 1.889mg 0%
Lysine 0.239mg 1.989mg 0%
Methionine 0.096mg 0.612mg 0%
Phenylalanine 0.185mg 0.933mg 0%
Valine 0.185mg 1.163mg 0%
Histidine 0.127mg 0.818mg 0%
Omega-3 - DHA 0.015g 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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +48%
Contains more ProteinProtein +443.2%
Contains more FatsFats +1181.3%
Contains more OtherOther +306.5%

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +1845.1%
~equal in Polyunsaturated fat ~1g

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.