Quinoa vs. Steak — In-Depth Nutrition Comparison
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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.
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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 | +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% |
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 | +∞% |
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Poly. FatPolyunsaturated fat | +20.3% |
| Contains more Mono. FatMonounsaturated fat | +1636.9% |
