Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Quinoa vs. Steak — In-Depth Nutrition Comparison

Compare

The main differences between quinoa and steak

  • Quinoa is richer in copper, yet steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, vitamin B2, and iron.
  • Daily need coverage for vitamin B12 for steak is 92% higher.
  • Quinoa contains 2 times more copper than steak. Quinoa contains 0.192mg of copper, while steak contains 0.085mg.
  • Quinoa contains less saturated fat.
  • Steak has a lower glycemic index than quinoa.

Food types used in this article are Quinoa, cooked and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Quinoa vs 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
5
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%
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +178.3%
Contains more CalciumCalcium +41.7%
Contains more CopperCopper +125.9%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +62.2%
Contains more IronIron +61.1%
Contains more ZincZinc +481.7%
Contains more SeleniumSelenium +1035.7%
~equal in Phosphorus ~163mg

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
4
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%
Steak
7
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +44.6%
Contains more FolateFolate +600%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +173.6%
Contains more Vitamin B3Vitamin B3 +1149.8%
Contains more Vitamin B6Vitamin B6 +306.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.8%
Contains more OtherOther +42.6%
Contains more ProteinProtein +464.8%
Contains more FatsFats +890.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Poly. FatPolyunsaturated fat +20.3%
Contains more Mono. FatMonounsaturated fat +1636.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Steak DV% diff.
Vitamin B12 0µg 2.2µg 92%
Selenium 2.8µg 31.8µg 53%
Zinc 1.09mg 6.34mg 48%
Protein 4.4g 24.85g 41%
Saturated fat 0.231g 8.443g 37%
Vitamin B3 0.412mg 5.149mg 30%
Vitamin B6 0.123mg 0.5mg 29%
Manganese 0.631mg 27%
Fats 1.92g 19.02g 26%
Cholesterol 0mg 78mg 26%
Monounsaturated fat 0.528g 9.171g 22%
Vitamin B2 0.11mg 0.301mg 15%
Copper 0.192mg 0.085mg 12%
Iron 1.49mg 2.4mg 11%
Fiber 2.8g 0g 11%
Magnesium 64mg 23mg 10%
Folate 42µg 6µg 9%
Calories 120kcal 271kcal 8%
Starch 17.63g 7%
Carbs 21.3g 0g 7%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Vitamin B1 0.107mg 0.074mg 3%
Potassium 172mg 279mg 3%
Sodium 7mg 58mg 2%
Phosphorus 152mg 163mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 7µg 1%
Vitamin K 0µg 1.6µg 1%
Calcium 17mg 12mg 1%
Vitamin D 0IU 6IU 1%
Polyunsaturated fat 1.078g 0.896g 1%
Net carbs 18.5g 0g N/A
Sugar 0.87g 0g N/A
Tryptophan 0.052mg 0.278mg 0%
Threonine 0.131mg 1.171mg 0%
Isoleucine 0.157mg 1.157mg 0%
Leucine 0.261mg 2.142mg 0%
Lysine 0.239mg 2.38mg 0%
Methionine 0.096mg 0.672mg 0%
Phenylalanine 0.185mg 0.997mg 0%
Valine 0.185mg 1.242mg 0%
Histidine 0.127mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0.015g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
45%
Steak
Minerals Daily Need Coverage Score
38%
Quinoa
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 53)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 51mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 8.212g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.4)
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.
Which food is richer in vitamins?
?
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.