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  6. Beef Stroganoff vs. Black turtle bean

Beef Stroganoff vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the main differences between beef Stroganoff and black turtle bean?

  • Beef Stroganoff is richer in vitamin K, yet black turtle bean is richer in copper, iron, folate, vitamin B1, fiber, phosphorus, potassium, and magnesium.
  • Black turtle bean's daily need coverage for copper is 100% higher.
  • Beef Stroganoff has 48 times more sodium than black turtle bean. Beef Stroganoff has 435mg of sodium, while black turtle bean has 9mg.
  • Black turtle bean has a lower glycemic index than beef Stroganoff.

We used Soup, beef stroganoff, canned, chunky style, ready-to-serve and Beans, black turtle, mature seeds, raw types in this comparison.

Infographic

Beef Stroganoff vs Black turtle bean 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.
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +137.5%
Contains more MagnesiumMagnesium +7900%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +971.4%
Contains more IronIron +888.6%
Contains more CopperCopper +900%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +780%
Contains less SodiumSodium -97.9%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +95.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1735.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2150%
Contains more Vitamin B2Vitamin B2 +114.4%
Contains more Vitamin B3Vitamin B3 +1855%
Contains more Vitamin B6Vitamin B6 +376.7%
Contains more FolateFolate +562.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Black turtle bean DV% diff.
Copper 0.1mg 1mg 100%
Iron 0.88mg 8.7mg 98%
Folate 67µg 444µg 94%
Vitamin K 102.8µg 5.6µg 81%
Vitamin B1 0.04mg 0.9mg 72%
Fiber 0.6g 15.5g 60%
Phosphorus 50mg 440mg 56%
Manganese 1mg 43%
Potassium 140mg 1500mg 40%
Magnesium 2mg 160mg 38%
Protein 5.1g 21.25g 32%
Sodium 435mg 9mg 19%
Vitamin B5 0.899mg 18%
Carbs 9g 63.25g 18%
Vitamin B6 0.06mg 0.286mg 17%
Calcium 20mg 160mg 14%
Vitamin B3 0.1mg 1.955mg 12%
Calories 98kcal 339kcal 12%
Vitamin B12 0.26µg 0µg 11%
Saturated fat 2.324g 0.232g 10%
Zinc 1.1mg 2.2mg 10%
Vitamin A 84µg 0µg 9%
Selenium 7.6µg 3.2µg 8%
Vitamin B2 0.09mg 0.193mg 8%
Cholesterol 21mg 0mg 7%
Fats 4.6g 0.9g 6%
Monounsaturated fat 1.556g 0.078g 4%
Choline 18mg 3%
Polyunsaturated fat 0.246g 0.387g 1%
Vitamin E 0.41mg 0.21mg 1%
Net carbs 8.4g 47.75g N/A
Sugar 1.68g 2.12g N/A
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +411.1%
Contains more WaterWater +626.4%
Contains more ProteinProtein +316.7%
Contains more CarbsCarbs +602.8%
Contains more OtherOther +157.1%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +1894.9%
Contains less Sat. FatSaturated fat -90%
Contains more Poly. FatPolyunsaturated fat +57.3%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.