Quinoa vs. Rib eye steak — In-Depth Nutrition Comparison
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The main differences between quinoa and rib eye steak
- Quinoa is richer in manganese and copper, yet rib eye steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, and vitamin B2.
- Daily need coverage for vitamin B12 for rib eye steak is 88% higher.
- Quinoa contains 8 times more manganese than rib eye steak. Quinoa contains 0.631mg of manganese, while rib eye steak contains 0.08mg.
- Quinoa contains less saturated fat.
- Rib eye steak has a lower glycemic index than quinoa.
Food types used in this article are Quinoa, cooked and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.
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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.
| Contains more MagnesiumMagnesium | +190.9% |
| Contains more CalciumCalcium | +54.5% |
| Contains more CopperCopper | +140% |
| Contains less SodiumSodium | -87% |
| Contains more ManganeseManganese | +688.8% |
| Contains more PotassiumPotassium | +51.2% |
| Contains more IronIron | +50.3% |
| Contains more ZincZinc | +442.2% |
| Contains more SeleniumSelenium | +960.7% |
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.
| Contains more Vitamin EVitamin E | +530% |
| Contains more Vitamin B1Vitamin B1 | +50.7% |
| Contains more FolateFolate | +600% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +160.9% |
| Contains more Vitamin B3Vitamin B3 | +1091.3% |
| Contains more Vitamin B6Vitamin B6 | +287.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +112.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
23.69 g
Fats:
21.81 g
Carbs:
0 g
Water:
54.49 g
Other:
0.01 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +31.4% |
| Contains more OtherOther | +7600% |
| Contains more ProteinProtein | +438.4% |
| Contains more FatsFats | +1035.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
Saturated fat:
Sat. Fat
9.684 g
Monounsaturated fat:
Mono. Fat
10.519 g
Polyunsaturated fat:
Poly. Fat
1.027 g
| Contains less Sat. FatSaturated fat | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +1892.2% |
~equal in
Polyunsaturated fat
~1.027g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 2.1µg | 88% |
| Selenium | 2.8µg | 29.7µg | 49% |
| Zinc | 1.09mg | 5.91mg | 44% |
| Saturated fat | 0.231g | 9.684g | 43% |
| Protein | 4.4g | 23.69g | 39% |
| Fats | 1.92g | 21.81g | 31% |
| Vitamin B3 | 0.412mg | 4.908mg | 28% |
| Cholesterol | 0mg | 80mg | 27% |
| Vitamin B6 | 0.123mg | 0.477mg | 27% |
| Monounsaturated fat | 0.528g | 10.519g | 25% |
| Manganese | 0.631mg | 0.08mg | 24% |
| Vitamin B2 | 0.11mg | 0.287mg | 14% |
| Copper | 0.192mg | 0.08mg | 12% |
| Fiber | 2.8g | 0g | 11% |
| Vitamin B5 | 0.536mg | 11% | |
| Magnesium | 64mg | 22mg | 10% |
| Folate | 42µg | 6µg | 9% |
| Calories | 120kcal | 291kcal | 9% |
| Iron | 1.49mg | 2.24mg | 9% |
| Carbs | 21.3g | 0g | 7% |
| Starch | 17.63g | 7% | |
| Choline | 23mg | 48.8mg | 5% |
| Vitamin E | 0.63mg | 0.1mg | 4% |
| Vitamin B1 | 0.107mg | 0.071mg | 3% |
| Potassium | 172mg | 260mg | 3% |
| Sodium | 7mg | 54mg | 2% |
| Vitamin K | 0µg | 1.6µg | 1% |
| Vitamin D | 0IU | 7IU | 1% |
| Vitamin A | 0µg | 8µg | 1% |
| Calcium | 17mg | 11mg | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Net carbs | 18.5g | 0g | N/A |
| Sugar | 0.87g | 0g | N/A |
| Phosphorus | 152mg | 152mg | 0% |
| Trans fat | 1.478g | N/A | |
| Polyunsaturated fat | 1.078g | 1.027g | 0% |
| Tryptophan | 0.052mg | 0.265mg | 0% |
| Threonine | 0.131mg | 1.116mg | 0% |
| Isoleucine | 0.157mg | 1.103mg | 0% |
| Leucine | 0.261mg | 2.041mg | 0% |
| Lysine | 0.239mg | 2.269mg | 0% |
| Methionine | 0.096mg | 0.641mg | 0% |
| Phenylalanine | 0.185mg | 0.95mg | 0% |
| Valine | 0.185mg | 1.184mg | 0% |
| Histidine | 0.127mg | 0.888mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0.015g | 0.001g | N/A |
| Omega-3 - ALA | 0.038g | N/A | |
| Omega-3 - DPA | 0g | 0.014g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A | |
| Omega-6 - Linoleic acid | 0.7g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
48%
Minerals Daily Need Coverage Score
38%
56%
Comparison summary
Which food is lower in Sugar?
Rib eye steak is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Rib eye steak is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 9.453g)
Which food is cheaper?
Quinoa is cheaper (difference - $2)
Which food is richer in minerals?
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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.