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.

Quinoa

Rib eye steak

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%

~equal in Phosphorus ~152mg

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

Rib eye steak

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%

~equal in Vitamin C ~0mg

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