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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.

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
:
5
Beefsteak raw
Beefsteak raw
Contains more Calcium +240%
Contains more Magnesium +156%
Contains less Sodium -87.3%
Contains more Copper +143%
Contains more Iron +34.2%
Contains more Phosphorus +44.7%
Contains more Potassium +118%
Contains more Zinc +386.2%
Contains more Selenium +896.4%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Contains more Calcium +240%
Contains more Magnesium +156%
Contains less Sodium -87.3%
Contains more Copper +143%
Contains more Iron +34.2%
Contains more Phosphorus +44.7%
Contains more Potassium +118%
Contains more Zinc +386.2%
Contains more Selenium +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
3
:
7
Beefsteak raw
Beefsteak raw
Contains more Vitamin B1 +42.7%
Contains more Folate +1300%
Contains more Vitamin A +20%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +65.5%
Contains more Vitamin B3 +1125.2%
Contains more Vitamin B6 +341.5%
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%
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Contains more Vitamin B1 +42.7%
Contains more Folate +1300%
Contains more Vitamin A +20%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +65.5%
Contains more Vitamin B3 +1125.2%
Contains more Vitamin B6 +341.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
:
3
Beefsteak raw
Beefsteak raw
Contains more Carbs +∞%
Contains more Other +133.3%
Contains more Protein +385.9%
Contains more Fats +179.2%
Equal in Water - 72.93
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
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more Carbs +∞%
Contains more Other +133.3%
Contains more Protein +385.9%
Contains more Fats +179.2%
Equal in Water - 72.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Beefsteak raw
Beefsteak raw
Contains less Saturated Fat -87.7%
Contains more Polyunsaturated fat +470.4%
Contains more Monounsaturated Fat +345.8%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Contains less Saturated Fat -87.7%
Contains more Polyunsaturated fat +470.4%
Contains more Monounsaturated Fat +345.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Beefsteak raw Opinion
Net carbs 18.5g 0g Quinoa
Protein 4.4g 21.38g Beefsteak raw
Fats 1.92g 5.36g Beefsteak raw
Carbs 21.3g 0g Quinoa
Calories 120kcal 134kcal Beefsteak raw
Starch 17.63g Quinoa
Sugar 0.87g 0g Beefsteak raw
Fiber 2.8g 0g Quinoa
Calcium 17mg 5mg Quinoa
Iron 1.49mg 2mg Beefsteak raw
Magnesium 64mg 25mg Quinoa
Phosphorus 152mg 220mg Beefsteak raw
Potassium 172mg 375mg Beefsteak raw
Sodium 7mg 55mg Quinoa
Zinc 1.09mg 5.3mg Beefsteak raw
Copper 0.192mg 0.079mg Quinoa
Manganese 0.631mg Quinoa
Selenium 2.8µg 27.9µg Beefsteak raw
Vitamin A 5IU 6IU Beefsteak raw
Vitamin A RAE 0µg 2µg Beefsteak raw
Vitamin E 0.63mg Quinoa
Vitamin D 0IU 3IU Beefsteak raw
Vitamin D 0µg 0.1µg Beefsteak raw
Vitamin B1 0.107mg 0.075mg Quinoa
Vitamin B2 0.11mg 0.182mg Beefsteak raw
Vitamin B3 0.412mg 5.048mg Beefsteak raw
Vitamin B6 0.123mg 0.543mg Beefsteak raw
Folate 42µg 3µg Quinoa
Vitamin B12 0µg 2.69µg Beefsteak raw
Vitamin K 0µg 1.5µg Beefsteak raw
Tryptophan 0.052mg 0.262mg Beefsteak raw
Threonine 0.131mg 1.099mg Beefsteak raw
Isoleucine 0.157mg 1.09mg Beefsteak raw
Leucine 0.261mg 2.011mg Beefsteak raw
Lysine 0.239mg 2.247mg Beefsteak raw
Methionine 0.096mg 0.621mg Beefsteak raw
Phenylalanine 0.185mg 0.931mg Beefsteak raw
Valine 0.185mg 1.152mg Beefsteak raw
Histidine 0.127mg 0.868mg Beefsteak raw
Cholesterol 0mg 67mg Quinoa
Trans Fat 0.253g Quinoa
Saturated Fat 0.231g 1.875g Quinoa
Omega-3 - DHA 0.015g 0g Quinoa
Omega-3 - DPA 0g 0.008g Beefsteak raw
Monounsaturated Fat 0.528g 2.354g Beefsteak raw
Polyunsaturated fat 1.078g 0.189g Quinoa
Omega-6 - Linoleic acid 0.142g Beefsteak raw
Omega-6 - Gamma-linoleic acid 0.007g Beefsteak raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Beefsteak 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
52%
Beefsteak raw
Minerals Daily Need Coverage Score
38%
Quinoa
55%
Beefsteak raw

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 48mg)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 1.644g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.4)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Beefsteak raw
Beefsteak raw is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.