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Beef Stroganoff vs. Chard raw — In-Depth Nutrition Comparison

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What are the differences between beef Stroganoff and chard raw?

  • Beef Stroganoff is higher in folate, selenium, and vitamin B12, yet chard raw is higher in vitamin K, vitamin A, vitamin C, magnesium, iron, and vitamin E.
  • Chard raw's daily need coverage for vitamin K is 606% more.
  • The amount of saturated fat in chard raw is lower.
  • The glycemic index of chard raw is lower.

We used Soup, beef stroganoff, canned, chunky style, ready-to-serve and Chard, swiss, raw types in this article.

Infographic

Beef Stroganoff vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more ZincZinc +205.6%
Contains more SeleniumSelenium +744.4%
Contains more MagnesiumMagnesium +3950%
Contains more CalciumCalcium +155%
Contains more PotassiumPotassium +170.7%
Contains more IronIron +104.5%
Contains more CopperCopper +79%
Contains less SodiumSodium -51%
~equal in Phosphorus ~46mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +378.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +264.3%
Contains more Vitamin EVitamin E +361%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B6Vitamin B6 +65%
Contains more Vitamin KVitamin K +707.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B2 ~0.09mg
~equal in Choline ~18mg

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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +183.3%
Contains more FatsFats +2200%
Contains more CarbsCarbs +140.6%
Contains more WaterWater +16%
Contains more OtherOther +14.3%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +3790%
Contains more Poly. FatPolyunsaturated fat +251.4%
Contains less Sat. FatSaturated fat -98.7%

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 Chard raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Chard raw DV% diff.
Vitamin K 102.8µg 830µg 606%
Vitamin C 0mg 30mg 33%
Vitamin A 84µg 306µg 25%
Magnesium 2mg 81mg 19%
Manganese 0.366mg 16%
Folate 67µg 14µg 13%
Iron 0.88mg 1.8mg 12%
Selenium 7.6µg 0.9µg 12%
Vitamin B12 0.26µg 0µg 11%
Vitamin E 0.41mg 1.89mg 10%
Sodium 435mg 213mg 10%
Saturated fat 2.324g 0.03g 10%
Copper 0.1mg 0.179mg 9%
Potassium 140mg 379mg 7%
Zinc 1.1mg 0.36mg 7%
Protein 5.1g 1.8g 7%
Cholesterol 21mg 0mg 7%
Fats 4.6g 0.2g 7%
Calories 98kcal 19kcal 4%
Monounsaturated fat 1.556g 0.04g 4%
Fiber 0.6g 1.6g 4%
Vitamin B5 0.172mg 3%
Vitamin B6 0.06mg 0.099mg 3%
Calcium 20mg 51mg 3%
Vitamin B3 0.1mg 0.4mg 2%
Carbs 9g 3.74g 2%
Polyunsaturated fat 0.246g 0.07g 1%
Phosphorus 50mg 46mg 1%
Net carbs 8.4g 2.14g N/A
Sugar 1.68g 1.1g N/A
Vitamin B1 0.04mg 0.04mg 0%
Vitamin B2 0.09mg 0.09mg 0%
Choline 18mg 18mg 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Stroganoff Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
185%
Chard raw
Minerals Daily Need Coverage Score
24%
Beef Stroganoff
34%
Chard raw

Comparison summary

Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 222mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 2.294g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food is cheaper?
Beef Stroganoff
Beef Stroganoff is cheaper (difference - $0.4)
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.