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Beef Stroganoff vs. Arugula — In-Depth Nutrition Comparison

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How are beef Stroganoff and arugula different?

  • Beef Stroganoff is higher in selenium and vitamin B12; however, arugula is richer in vitamin A, vitamin C, calcium, magnesium, folate, and iron.
  • Daily need coverage for vitamin A for arugula is 31% higher.
  • Arugula has less saturated fat.
  • Arugula has a lower glycemic index (32) than beef Stroganoff (53).

Soup, beef stroganoff, canned, chunky style, ready-to-serve and Arugula, raw are the varieties used in this article.

Infographic

Beef Stroganoff vs Arugula infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 6% 12% 33% 33% 30% 21% 57% 0% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more CopperCopper +31.6%
Contains more ZincZinc +134%
Contains more SeleniumSelenium +2433.3%
Contains more MagnesiumMagnesium +2250%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +163.6%
Contains more IronIron +65.9%
Contains less SodiumSodium -93.8%
~equal in Phosphorus ~52mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 28% 8.2% 0% 10% 21% 1.9% 0% 14% 33% 257% 50% 9.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +17.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +41.7%
Contains more Vitamin B3Vitamin B3 +205%
Contains more Vitamin B6Vitamin B6 +21.7%
Contains more FolateFolate +44.8%
~equal in Vitamin E ~0.43mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.044mg
~equal in Vitamin B2 ~0.086mg
~equal in Vitamin K ~108.6µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +97.7%
Contains more FatsFats +597%
Contains more CarbsCarbs +146.6%
Contains more WaterWater +14.8%
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
56% 38% 6%
Saturated fat: Sat. Fat 2.324 g
Monounsaturated fat: Mono. Fat 1.556 g
Polyunsaturated fat: Poly. Fat 0.246 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +3075.5%
Contains less Sat. FatSaturated fat -96.3%
Contains more Poly. FatPolyunsaturated fat +29.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Stroganoff Arugula
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Arugula DV% diff.
Sodium 435mg 27mg 18%
Vitamin C 0mg 15mg 17%
Calcium 20mg 160mg 14%
Manganese 0.321mg 14%
Selenium 7.6µg 0.3µg 13%
Vitamin B12 0.26µg 0µg 11%
Magnesium 2mg 47mg 11%
Saturated fat 2.324g 0.086g 10%
Vitamin B5 0.437mg 9%
Folate 67µg 97µg 8%
Cholesterol 21mg 0mg 7%
Iron 0.88mg 1.46mg 7%
Potassium 140mg 369mg 7%
Fats 4.6g 0.66g 6%
Zinc 1.1mg 0.47mg 6%
Vitamin K 102.8µg 108.6µg 5%
Protein 5.1g 2.58g 5%
Monounsaturated fat 1.556g 0.049g 4%
Calories 98kcal 25kcal 4%
Fiber 0.6g 1.6g 4%
Vitamin A 84µg 119µg 4%
Copper 0.1mg 0.076mg 3%
Carbs 9g 3.65g 2%
Vitamin B3 0.1mg 0.305mg 1%
Vitamin B6 0.06mg 0.073mg 1%
Net carbs 8.4g 2.05g N/A
Sugar 1.68g 2.05g N/A
Phosphorus 50mg 52mg 0%
Vitamin E 0.41mg 0.43mg 0%
Vitamin B1 0.04mg 0.044mg 0%
Vitamin B2 0.09mg 0.086mg 0%
Choline 18mg 15.3mg 0%
Polyunsaturated fat 0.246g 0.319g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Stroganoff Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Beef Stroganoff
41%
Arugula
Minerals Daily Need Coverage Score
24%
Beef Stroganoff
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Beef Stroganoff
Beef Stroganoff is lower in Sugar (difference - 0.37g)
Which food is cheaper?
Beef Stroganoff
Beef Stroganoff is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 408mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 2.238g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
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. Beef Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.