Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Quinoa
  5. Compare
  6. Quinoa vs. Flank steak

Quinoa vs. Flank steak — In-Depth Nutrition Comparison

Compare

A recap on differences between quinoa and flank steak

  • Quinoa is higher in manganese and copper, yet flank steak is higher in vitamin B12, selenium, vitamin B3, vitamin B6, zinc, and choline.
  • Flank steak covers your daily vitamin B12 needs 68% more than quinoa.
  • Quinoa contains 70 times more manganese than flank steak. While quinoa contains 0.631mg of manganese, flank steak contains only 0.009mg.
  • The amount of saturated fat in quinoa is lower.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Quinoa, cooked and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Quinoa vs Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +178.3%
Contains more CopperCopper +134.1%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +6911.1%
Contains more CalciumCalcium +17.6%
Contains more PotassiumPotassium +97.1%
Contains more IronIron +16.8%
Contains more ZincZinc +349.5%
Contains more PhosphorusPhosphorus +38.2%
Contains more SeleniumSelenium +950%

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin EVitamin E +65.8%
Contains more Vitamin B1Vitamin B1 +42.7%
Contains more FolateFolate +366.7%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +1687.1%
Contains more Vitamin B6Vitamin B6 +370.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +358.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 2.8µg 29.4µg 48%
Protein 4.4g 27.66g 47%
Vitamin B3 0.412mg 7.363mg 43%
Vitamin B6 0.123mg 0.579mg 35%
Zinc 1.09mg 4.9mg 35%
Manganese 0.631mg 0.009mg 27%
Cholesterol 0mg 79mg 26%
Choline 23mg 105.4mg 15%
Saturated fat 0.231g 3.395g 14%
Copper 0.192mg 0.082mg 12%
Vitamin B5 0.545mg 11%
Fiber 2.8g 0g 11%
Magnesium 64mg 23mg 10%
Fats 1.92g 8.23g 10%
Phosphorus 152mg 210mg 8%
Folate 42µg 9µg 8%
Starch 17.63g 7%
Monounsaturated fat 0.528g 3.317g 7%
Carbs 21.3g 0g 7%
Potassium 172mg 339mg 5%
Polyunsaturated fat 1.078g 0.322g 5%
Calories 120kcal 192kcal 4%
Iron 1.49mg 1.74mg 3%
Vitamin B1 0.107mg 0.075mg 3%
Vitamin B2 0.11mg 0.133mg 2%
Vitamin E 0.63mg 0.38mg 2%
Sodium 7mg 56mg 2%
Vitamin K 0µg 1.4µg 1%
Net carbs 18.5g 0g N/A
Calcium 17mg 20mg 0%
Sugar 0.87g 0g N/A
Tryptophan 0.052mg 0.182mg 0%
Threonine 0.131mg 1.105mg 0%
Isoleucine 0.157mg 1.259mg 0%
Leucine 0.261mg 2.201mg 0%
Lysine 0.239mg 2.338mg 0%
Methionine 0.096mg 0.72mg 0%
Phenylalanine 0.185mg 1.093mg 0%
Valine 0.185mg 1.372mg 0%
Histidine 0.127mg 0.883mg 0%
Omega-3 - DHA 0.015g 0g 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.6%
Contains more OtherOther +-1383.3%
Contains more ProteinProtein +528.6%
Contains more FatsFats +328.6%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Poly. FatPolyunsaturated fat +234.8%
Contains more Mono. FatMonounsaturated fat +528.2%

People also compare

Quinoa
Quinoa vs Rice
Rice
Quinoa
Quinoa vs Couscous
Couscous
Quinoa
Quinoa vs Brown rice
Brown rice
Flank steak
Flank steak vs Beef tenderloin
Beef tenderloin
Flank steak
Flank steak vs Brisket raw
Brisket raw
Flank steak
Flank steak vs Pastrami
Pastrami

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.