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  6. Beef Stroganoff vs. Cauliflower

Beef Stroganoff vs. Cauliflower — In-Depth Nutrition Comparison

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A recap on differences between beef Stroganoff and cauliflower

  • Beef Stroganoff has more vitamin K, vitamin A, selenium, vitamin B12, and zinc; however, cauliflower is higher in vitamin C and vitamin B6.
  • Beef Stroganoff covers your daily vitamin K needs 73% more than cauliflower.
  • Cauliflower has less cholesterol.

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

Infographic

Beef Stroganoff vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more IronIron +109.5%
Contains more CopperCopper +156.4%
Contains more ZincZinc +307.4%
Contains more PhosphorusPhosphorus +13.6%
Contains more SeleniumSelenium +1166.7%
Contains more MagnesiumMagnesium +650%
Contains more PotassiumPotassium +113.6%
Contains less SodiumSodium -93.1%
~equal in Calcium ~22mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +412.5%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +563.2%
Contains more FolateFolate +17.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +407%
Contains more Vitamin B6Vitamin B6 +206.7%
Contains more CholineCholine +146.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Cauliflower DV% diff.
Vitamin K 102.8µg 15.5µg 73%
Vitamin C 0mg 48.2mg 54%
Sodium 435mg 30mg 18%
Selenium 7.6µg 0.6µg 13%
Vitamin B5 0.667mg 13%
Vitamin B12 0.26µg 0µg 11%
Saturated fat 2.324g 0.13g 10%
Vitamin B6 0.06mg 0.184mg 10%
Vitamin A 84µg 0µg 9%
Zinc 1.1mg 0.27mg 8%
Fats 4.6g 0.28g 7%
Cholesterol 21mg 0mg 7%
Manganese 0.155mg 7%
Copper 0.1mg 0.039mg 7%
Fiber 0.6g 2g 6%
Iron 0.88mg 0.42mg 6%
Protein 5.1g 1.92g 6%
Choline 18mg 44.3mg 5%
Potassium 140mg 299mg 5%
Calories 98kcal 25kcal 4%
Monounsaturated fat 1.556g 0.034g 4%
Folate 67µg 57µg 3%
Magnesium 2mg 15mg 3%
Vitamin B3 0.1mg 0.507mg 3%
Vitamin B2 0.09mg 0.06mg 2%
Vitamin E 0.41mg 0.08mg 2%
Vitamin B1 0.04mg 0.05mg 1%
Fructose 0.97g 1%
Phosphorus 50mg 44mg 1%
Carbs 9g 4.97g 1%
Polyunsaturated fat 0.246g 0.031g 1%
Net carbs 8.4g 2.97g N/A
Calcium 20mg 22mg 0%
Sugar 1.68g 1.91g N/A
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +165.6%
Contains more FatsFats +1542.9%
Contains more CarbsCarbs +81.1%
Contains more OtherOther +84.2%
Contains more WaterWater +15.2%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +4476.5%
Contains more Poly. FatPolyunsaturated fat +693.5%
Contains less Sat. FatSaturated fat -94.4%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.