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  6. Quinoa vs. Ground beef

Quinoa vs. Ground beef — In-Depth Nutrition Comparison

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Important differences between quinoa and ground beef

  • Quinoa has more manganese, copper, and fiber; however, ground beef has more vitamin B12, zinc, selenium, vitamin B3, and vitamin B6.
  • Ground beef's daily need coverage for vitamin B12 is 104% more.
  • Quinoa is lower in saturated fat.
  • Quinoa has a higher glycemic index than ground beef.

The food varieties used in the comparison are Quinoa, cooked and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Quinoa vs Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +276.5%
Contains more CopperCopper +143%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +6911.1%
Contains more CalciumCalcium +94.1%
Contains more PotassiumPotassium +40.1%
Contains more IronIron +52.3%
Contains more ZincZinc +435.8%
Contains more SeleniumSelenium +582.1%
~equal in Phosphorus ~166mg

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% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B1Vitamin B1 +109.8%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +55.5%
Contains more Vitamin B3Vitamin B3 +877.2%
Contains more Vitamin B6Vitamin B6 +152.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +218.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Ground beef DV% diff.
Vitamin B12 0µg 2.49µg 104%
Zinc 1.09mg 5.84mg 43%
Protein 4.4g 23.87g 39%
Selenium 2.8µg 19.1µg 30%
Cholesterol 0mg 88mg 29%
Manganese 0.631mg 0.009mg 27%
Saturated fat 0.231g 6.073g 27%
Vitamin B3 0.412mg 4.026mg 23%
Fats 1.92g 15.37g 21%
Monounsaturated fat 0.528g 7.322g 17%
Vitamin B6 0.123mg 0.311mg 14%
Copper 0.192mg 0.079mg 13%
Magnesium 64mg 17mg 11%
Fiber 2.8g 0g 11%
Vitamin B5 0.512mg 10%
Iron 1.49mg 2.27mg 10%
Choline 23mg 73.2mg 9%
Folate 42µg 7µg 9%
Starch 17.63g 7%
Carbs 21.3g 0g 7%
Calories 120kcal 241kcal 6%
Vitamin B2 0.11mg 0.171mg 5%
Vitamin B1 0.107mg 0.051mg 5%
Polyunsaturated fat 1.078g 0.408g 4%
Vitamin E 0.63mg 0.12mg 3%
Sodium 7mg 73mg 3%
Phosphorus 152mg 166mg 2%
Vitamin K 0µg 2.9µg 2%
Potassium 172mg 241mg 2%
Calcium 17mg 33mg 2%
Net carbs 18.5g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.87g 0g N/A
Vitamin A 0µg 3µg 0%
Trans fat 1.173g N/A
Tryptophan 0.052mg 0.121mg 0%
Threonine 0.131mg 0.923mg 0%
Isoleucine 0.157mg 1.055mg 0%
Leucine 0.261mg 1.861mg 0%
Lysine 0.239mg 1.976mg 0%
Methionine 0.096mg 0.614mg 0%
Phenylalanine 0.185mg 0.931mg 0%
Valine 0.185mg 1.172mg 0%
Histidine 0.127mg 0.775mg 0%
Omega-3 - DHA 0.015g 0g N/A
Omega-6 - Gamma-linoleic acid 0.008g 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% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.7%
Contains more ProteinProtein +442.5%
Contains more FatsFats +700.5%
Contains more OtherOther +210.4%

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Poly. FatPolyunsaturated fat +164.2%
Contains more Mono. FatMonounsaturated fat +1286.7%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.