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  6. Quinoa vs. Beefsteak raw

Quinoa vs. Beefsteak raw — In-Depth Nutrition Comparison

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Differences between quinoa and beefsteak raw

  • Quinoa has more copper, fiber, and folate, while beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, and phosphorus.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of quinoa is 53.

The food types used in this comparison are Quinoa, cooked and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Quinoa vs Beefsteak 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
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +156%
Contains more CalciumCalcium +240%
Contains more CopperCopper +143%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +118%
Contains more IronIron +34.2%
Contains more ZincZinc +386.2%
Contains more PhosphorusPhosphorus +44.7%
Contains more SeleniumSelenium +896.4%

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
4
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +42.7%
Contains more FolateFolate +1300%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +65.5%
Contains more Vitamin B3Vitamin B3 +1125.2%
Contains more Vitamin B6Vitamin B6 +341.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Quinoa Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 2.8µg 27.9µg 46%
Zinc 1.09mg 5.3mg 38%
Protein 4.4g 21.38g 34%
Vitamin B6 0.123mg 0.543mg 32%
Vitamin B3 0.412mg 5.048mg 29%
Manganese 0.631mg 27%
Cholesterol 0mg 67mg 22%
Copper 0.192mg 0.079mg 13%
Fiber 2.8g 0g 11%
Folate 42µg 3µg 10%
Phosphorus 152mg 220mg 10%
Magnesium 64mg 25mg 9%
Carbs 21.3g 0g 7%
Saturated fat 0.231g 1.875g 7%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.189g 6%
Potassium 172mg 375mg 6%
Vitamin B2 0.11mg 0.182mg 6%
Iron 1.49mg 2mg 6%
Monounsaturated fat 0.528g 2.354g 5%
Fats 1.92g 5.36g 5%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Vitamin B1 0.107mg 0.075mg 3%
Sodium 7mg 55mg 2%
Vitamin K 0µg 1.5µg 1%
Calories 120kcal 134kcal 1%
Vitamin D 0µg 0.1µg 1%
Calcium 17mg 5mg 1%
Net carbs 18.5g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.87g 0g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.253g N/A
Tryptophan 0.052mg 0.262mg 0%
Threonine 0.131mg 1.099mg 0%
Isoleucine 0.157mg 1.09mg 0%
Leucine 0.261mg 2.011mg 0%
Lysine 0.239mg 2.247mg 0%
Methionine 0.096mg 0.621mg 0%
Phenylalanine 0.185mg 0.931mg 0%
Valine 0.185mg 1.152mg 0%
Histidine 0.127mg 0.868mg 0%
Omega-3 - DHA 0.015g 0g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +133.3%
Contains more ProteinProtein +385.9%
Contains more FatsFats +179.2%
~equal in Water ~72.93g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -87.7%
Contains more Poly. FatPolyunsaturated fat +470.4%
Contains more Mono. FatMonounsaturated fat +345.8%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.