Quail meat vs. Steak — In-Depth Nutrition Comparison

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The main differences between quail meat and steak

Quail meat is richer in copper, iron, phosphorus, vitamin B3, and vitamin B1, yet steak is richer in vitamin B12, zinc, selenium, and protein.
Daily need coverage for vitamin B12 for steak is 74% higher.
Quail meat contains 6 times more copper than steak. Quail meat contains 0.507mg of copper, while steak contains 0.085mg.
Quail meat contains less saturated fat.

Food types used in this article are Quail, meat, and skin, raw 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Quail meat

Steak

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

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

~equal in Magnesium ~23mg

~equal in Calcium ~12mg

~equal in Sodium ~58mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Quail meat

Steak

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 B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+20%
Contains more FolateFolate	+33.3%

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

~equal in Vitamin E ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.43µg	2.2µg	74%
Copper	0.507mg	0.085mg	47%
Zinc	2.42mg	6.34mg	36%
Selenium	16.6µg	31.8µg	28%
Saturated fat	3.38g	8.443g	23%
Iron	3.97mg	2.4mg	20%
Phosphorus	275mg	163mg	16%
Vitamin B3	7.538mg	5.149mg	15%
Vitamin B5	0.772mg		15%
Vitamin B1	0.244mg	0.074mg	14%
Polyunsaturated fat	2.98g	0.896g	14%
Monounsaturated fat	4.18g	9.171g	12%
Fats	12.05g	19.02g	11%
Protein	19.63g	24.85g	10%
Vitamin B6	0.6mg	0.5mg	8%
Vitamin C	6.1mg	0mg	7%
Vitamin A	73µg	7µg	7%
Calories	192kcal	271kcal	4%
Vitamin B2	0.26mg	0.301mg	3%
Potassium	216mg	279mg	2%
Cholesterol	76mg	78mg	1%
Vitamin D*		6 IU	1%
Vitamin D		0.1µg	1%
Manganese	0.019mg		1%
Vitamin K		1.6µg	1%
Folate	8µg	6µg	1%
Protein per 100 calories	10g	9.2g	N/A
Calories per 10 g protein	98kcal	109kcal	N/A
Weight per 100 calories	52g	37g	N/A
Unsaturated / Saturated Fat ratio	2.1	1.2	N/A
Magnesium	23mg	23mg	0%
Calcium	13mg	12mg	0%
Sodium	53mg	58mg	0%
Tryptophan	0.288mg	0.278mg	0%
Threonine	0.945mg	1.171mg	0%
Isoleucine	1.013mg	1.157mg	0%
Leucine	1.613mg	2.142mg	0%
Lysine	1.645mg	2.38mg	0%
Methionine	0.591mg	0.672mg	0%
Phenylalanine	0.826mg	0.997mg	0%
Valine	1.033mg	1.242mg	0%
Histidine	0.696mg	0.931mg	0%
Omega-3 (EPA)	0.01g	0.001g	N/A
Omega-3 (DHA)	0g	0.001g	N/A
Omega-3 (DPA)	0.03g	0.013g	N/A