CALORIC DENSITY
Quinoa, ckd
Steak, grass-fed, strip steaks, ln, raw
1.2
1.17
20137
13000
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 7g
Protein = 39g
Carbohydrates = 36g
Carbohydrates = 0g
Fat = 3g
Fat = 5g
Fiber = 5g
Fiber = 0g
Monounsaturated = 0g
Monounsaturated = 2g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 2g
Protein 7g 39g Carbohydrate 36g 0g Fiber 5g 0g Fat 3g 5g Monounsat. Fat 0g 5g Polyunsat. Fat 0g 0g Saturated Fat 0g 2g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 0%
Choline = 26%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 9%
Vitamin E = 3%
Vitamin K = 0%
Vitamin K = 2%
Choline 0% 26% Vitamin A 0% 0% Vitamin C 0% 0% Vitamin E 9% 3% Vitamin K 0% 2%
Quinoa have significantly more Vitamins E than steak. Quinoa are a good source of Magnesium. Quinoa are a great source of Phosphorus, Iron. Steak are a good source of Pantothenic Acid. Steak are a great source of Niacin, Zinc, Phosphorus, Iron. Steak are an excellent source of Vitamin B12, Vitamin B6.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 18%
Vitamin B1 = 9%
Vitamin B2 = 17%
Vitamin B2 = 19%
Vitamin B3 = 6%
Vitamin B3 = 96%
Vitamin B5 = 0%
Vitamin B5 = 23%
Vitamin B6 = 19%
Vitamin B6 = 101%
Vitamin B12 = 0%
Vitamin B12 = 109%
Vitamin B1 18% 9% Vitamin B2 17% 19% Vitamin B3 6% 96% Vitamin B5 0% 23% Vitamin B6 19% 101% Vitamin B12 0% 109%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 1%
Sodium = 6%
Potassium = 8%
Potassium = 17%
Calcium = 6%
Calcium = 3%
Magnesium = 30%
Magnesium = 11%
Phosphorus = 44%
Phosphorus = 62%
Iron = 41%
Iron = 53%
Manganese = 46%
Manganese = 1%
Selenium = 10%
Selenium = 80%
Copper = 32%
Copper = 12%
Zinc = 19%
Zinc = 66%
Sodium 1% 6% Potasium 8% 17% Calcium 6% 3% Magnesium 30% 11% Phosphorus 44% 62% Iron 41% 53% Manganese 46% 1% Selenium 10% 80% Copper 32% 12% Zinc 19% 66%
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