Steak vs. Quail meat — In-Depth Nutrition Comparison

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The main differences between steak and quail meat

Steak is richer in vitamin B12, zinc, and selenium, yet quail meat is richer in copper, iron, phosphorus, vitamin B3, vitamin B1, and vitamin B6.
Daily need coverage for vitamin B12 for steak is 74% higher.
Steak contains 3 times more zinc than quail meat. Steak contains 6.34mg of zinc, while quail meat contains 2.42mg.
Quail meat contains less saturated fat.

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

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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.

Steak

Quail meat

Contains more PotassiumPotassium	+29.2%
Contains more ZincZinc	+162%
Contains more SeleniumSelenium	+91.6%

Contains more IronIron	+65.4%
Contains more CopperCopper	+496.5%
Contains more PhosphorusPhosphorus	+68.7%

~equal in Magnesium ~23mg

~equal in Calcium ~13mg

~equal in Sodium ~53mg

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.

Steak

Quail meat

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+15.8%
Contains more Vitamin B12Vitamin B12	+411.6%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+942.9%
Contains more Vitamin B1Vitamin B1	+229.7%
Contains more Vitamin B3Vitamin B3	+46.4%
Contains more Vitamin B6Vitamin B6	+20%
Contains more FolateFolate	+33.3%

~equal in Vitamin E ~mg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.2µg	0.43µg	74%
Copper	0.085mg	0.507mg	47%
Zinc	6.34mg	2.42mg	36%
Selenium	31.8µg	16.6µg	28%
Saturated fat	8.443g	3.38g	23%
Iron	2.4mg	3.97mg	20%
Phosphorus	163mg	275mg	16%
Vitamin B3	5.149mg	7.538mg	15%
Vitamin B5		0.772mg	15%
Vitamin B1	0.074mg	0.244mg	14%
Polyunsaturated fat	0.896g	2.98g	14%
Monounsaturated fat	9.171g	4.18g	12%
Fats	19.02g	12.05g	11%
Protein	24.85g	19.63g	10%
Vitamin B6	0.5mg	0.6mg	8%
Vitamin C	0mg	6.1mg	7%
Vitamin A	7µg	73µg	7%
Calories	271kcal	192kcal	4%
Vitamin B2	0.301mg	0.26mg	3%
Potassium	279mg	216mg	2%
Manganese		0.019mg	1%
Vitamin D	0.1µg		1%
Vitamin K	1.6µg		1%
Folate	6µg	8µg	1%
Vitamin D	6IU		1%
Cholesterol	78mg	76mg	1%
Magnesium	23mg	23mg	0%
Calcium	12mg	13mg	0%
Sodium	58mg	53mg	0%
Tryptophan	0.278mg	0.288mg	0%
Threonine	1.171mg	0.945mg	0%
Isoleucine	1.157mg	1.013mg	0%
Leucine	2.142mg	1.613mg	0%
Lysine	2.38mg	1.645mg	0%
Methionine	0.672mg	0.591mg	0%
Phenylalanine	0.997mg	0.826mg	0%
Valine	1.242mg	1.033mg	0%
Histidine	0.931mg	0.696mg	0%
Omega-3 - EPA	0.001g	0.01g	N/A
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - DPA	0.013g	0.03g	N/A