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  6. Quinoa vs. Steak

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 from 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.

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
Quinoa
5
:
5
Steak
Steak
Contains more Calcium +41.7%
Contains more Magnesium +178.3%
Contains less Sodium -87.9%
Contains more Copper +125.9%
Contains more Iron +61.1%
Contains more Potassium +62.2%
Contains more Zinc +481.7%
Contains more Selenium +1035.7%
Equal in Phosphorus - 163
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +41.7%
Contains more Magnesium +178.3%
Contains less Sodium -87.9%
Contains more Copper +125.9%
Contains more Iron +61.1%
Contains more Potassium +62.2%
Contains more Zinc +481.7%
Contains more Selenium +1035.7%
Equal in Phosphorus - 163

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
:
7
Steak
Steak
Contains more Vitamin B1 +44.6%
Contains more Folate +600%
Contains more Vitamin A +400%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +173.6%
Contains more Vitamin B3 +1149.8%
Contains more Vitamin B6 +306.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin B1 +44.6%
Contains more Folate +600%
Contains more Vitamin A +400%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +173.6%
Contains more Vitamin B3 +1149.8%
Contains more Vitamin B6 +306.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
:
2
Steak
Steak
Contains more Carbs +∞%
Contains more Water +28.8%
Contains more Other +42.6%
Contains more Protein +464.8%
Contains more Fats +890.6%
Quinoa
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
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Carbs +∞%
Contains more Water +28.8%
Contains more Other +42.6%
Contains more Protein +464.8%
Contains more Fats +890.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Steak
Steak
Contains less Saturated Fat -97.3%
Contains more Polyunsaturated fat +20.3%
Contains more Monounsaturated Fat +1636.9%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -97.3%
Contains more Polyunsaturated fat +20.3%
Contains more Monounsaturated 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
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Quinoa Steak Opinion
Net carbs 18.5g 0g Quinoa
Protein 4.4g 24.85g Steak
Fats 1.92g 19.02g Steak
Carbs 21.3g 0g Quinoa
Calories 120kcal 271kcal Steak
Starch 17.63g Quinoa
Sugar 0.87g 0g Steak
Fiber 2.8g 0g Quinoa
Calcium 17mg 12mg Quinoa
Iron 1.49mg 2.4mg Steak
Magnesium 64mg 23mg Quinoa
Phosphorus 152mg 163mg Steak
Potassium 172mg 279mg Steak
Sodium 7mg 58mg Quinoa
Zinc 1.09mg 6.34mg Steak
Copper 0.192mg 0.085mg Quinoa
Manganese 0.631mg Quinoa
Selenium 2.8µg 31.8µg Steak
Vitamin A 5IU 25IU Steak
Vitamin A RAE 0µg 7µg Steak
Vitamin E 0.63mg Quinoa
Vitamin D 0IU 6IU Steak
Vitamin D 0µg 0.1µg Steak
Vitamin B1 0.107mg 0.074mg Quinoa
Vitamin B2 0.11mg 0.301mg Steak
Vitamin B3 0.412mg 5.149mg Steak
Vitamin B6 0.123mg 0.5mg Steak
Folate 42µg 6µg Quinoa
Vitamin B12 0µg 2.2µg Steak
Vitamin K 0µg 1.6µg Steak
Tryptophan 0.052mg 0.278mg Steak
Threonine 0.131mg 1.171mg Steak
Isoleucine 0.157mg 1.157mg Steak
Leucine 0.261mg 2.142mg Steak
Lysine 0.239mg 2.38mg Steak
Methionine 0.096mg 0.672mg Steak
Phenylalanine 0.185mg 0.997mg Steak
Valine 0.185mg 1.242mg Steak
Histidine 0.127mg 0.931mg Steak
Cholesterol 0mg 78mg Quinoa
Saturated Fat 0.231g 8.443g Quinoa
Omega-3 - DHA 0.015g 0.001g Quinoa
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 0.528g 9.171g Steak
Polyunsaturated fat 1.078g 0.896g Quinoa

Which food is preferable for your diet?

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

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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%
Quinoa
49%
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 richer in vitamins?
Steak
Steak is relatively richer in vitamins
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 51mg)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 78mg)
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.

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.