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Beef Stroganoff vs. Cap'n Crunch Cereal — In-Depth Nutrition Comparison

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Significant differences between beef Stroganoff and cap'n Crunch Cereal

  • Beef Stroganoff is richer in vitamin K, while cap'n Crunch Cereal is higher in folate, iron, vitamin B6, zinc, vitamin B3, vitamin B2, vitamin B1, and phosphorus.
  • Cap'n Crunch Cereal covers your daily folate needs 372% more than beef Stroganoff.
  • Beef Stroganoff has 171 times more vitamin K than cap'n Crunch Cereal. Beef Stroganoff has 102.8µg of vitamin K, while cap'n Crunch Cereal has 0.6µg.
  • Beef Stroganoff is lower in sodium.

Specific food types used in this comparison are Soup, beef stroganoff, canned, chunky style, ready-to-serve and Cereals ready-to-eat, QUAKER, CAP'N CRUNCH.

Infographic

Beef Stroganoff vs Cap'n Crunch Cereal 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 39% 3.3% 16% 728% 37% 441% 72% 98% 97% 35%
Contains more CalciumCalcium +81.8%
Contains less SodiumSodium -42.3%
Contains more SeleniumSelenium +16.9%
Contains more MagnesiumMagnesium +2650%
Contains more PotassiumPotassium +32.9%
Contains more IronIron +2106.8%
Contains more CopperCopper +11%
Contains more ZincZinc +1369.1%
Contains more PhosphorusPhosphorus +234%

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% 2.3% 12% 0% 404% 420% 402% 8.7% 493% 0% 1.5% 1166% 4.7%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +17033.3%
Contains more CholineCholine +109.3%
Contains more Vitamin EVitamin E +51.2%
Contains more Vitamin B1Vitamin B1 +3935%
Contains more Vitamin B2Vitamin B2 +1924.4%
Contains more Vitamin B3Vitamin B3 +21365%
Contains more Vitamin B6Vitamin B6 +3463.3%
Contains more FolateFolate +2220.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
4% 5% 86% 3% 2%
Protein: 4.39 g
Fats: 5.12 g
Carbs: 85.51 g
Water: 2.5 g
Other: 2.48 g
Contains more ProteinProtein +16.2%
Contains more WaterWater +3096%
Contains more FatsFats +11.3%
Contains more CarbsCarbs +850.1%
Contains more OtherOther +77.1%

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
71% 14% 16%
Saturated fat: Sat. Fat 3.346 g
Monounsaturated fat: Mono. Fat 0.639 g
Polyunsaturated fat: Poly. Fat 0.747 g
Contains less Sat. FatSaturated fat -30.5%
Contains more Mono. FatMonounsaturated fat +143.5%
Contains more Poly. FatPolyunsaturated fat +203.7%

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 Cap'n Crunch Cereal
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Cap'n Crunch Cereal DV% diff.
Folate 67µg 1555µg 372%
Iron 0.88mg 19.42mg 232%
Vitamin B6 0.06mg 2.138mg 160%
Zinc 1.1mg 16.16mg 137%
Vitamin B3 0.1mg 21.465mg 134%
Vitamin B2 0.09mg 1.822mg 133%
Vitamin B1 0.04mg 1.614mg 131%
Vitamin K 102.8µg 0.6µg 85%
Manganese 0.747mg 32%
Carbs 9g 85.51g 26%
Phosphorus 50mg 167mg 17%
Calories 98kcal 398kcal 15%
Sodium 435mg 754mg 14%
Magnesium 2mg 55mg 13%
Vitamin B12 0.26µg 0µg 11%
Vitamin A 84µg 7µg 9%
Fiber 0.6g 2.5g 8%
Cholesterol 21mg 0mg 7%
Saturated fat 2.324g 3.346g 5%
Polyunsaturated fat 0.246g 0.747g 3%
Vitamin B5 0.145mg 3%
Monounsaturated fat 1.556g 0.639g 2%
Selenium 7.6µg 6.5µg 2%
Choline 18mg 8.6mg 2%
Fats 4.6g 5.12g 1%
Protein 5.1g 4.39g 1%
Vitamin E 0.41mg 0.62mg 1%
Potassium 140mg 186mg 1%
Copper 0.1mg 0.111mg 1%
Calcium 20mg 11mg 1%
Net carbs 8.4g 83.01g N/A
Sugar 1.68g 44.32g N/A
Trans fat 0.02g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Stroganoff Cap'n Crunch Cereal
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
224%
Cap'n Crunch Cereal
Minerals Daily Need Coverage Score
24%
Beef Stroganoff
157%
Cap'n Crunch Cereal

Comparison summary

Which food is lower in Cholesterol?
Cap'n Crunch Cereal
Cap'n Crunch Cereal is lower in Cholesterol (difference - 21mg)
Which food is lower in glycemic index?
Cap'n Crunch Cereal
Cap'n Crunch Cereal is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Cap'n Crunch Cereal
Cap'n Crunch Cereal is relatively richer in minerals
Which food is lower in Sugar?
Beef Stroganoff
Beef Stroganoff is lower in Sugar (difference - 42.64g)
Which food contains less Sodium?
Beef Stroganoff
Beef Stroganoff contains less Sodium (difference - 319mg)
Which food is lower in Saturated fat?
Beef Stroganoff
Beef Stroganoff is lower in Saturated fat (difference - 1.022g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Cap'n Crunch Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171642/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.