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Beef Stroganoff vs. Chinese broccoli — In-Depth Nutrition Comparison

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How are beef Stroganoff and chinese broccoli different?

  • Beef Stroganoff is higher in vitamin K, selenium, and vitamin B12; however, chinese broccoli is richer in vitamin C, vitamin A, folate, calcium, and fiber.
  • Daily need coverage for vitamin C for chinese broccoli is 31% higher.
  • Chinese broccoli has less sodium.
  • Chinese broccoli has a lower glycemic index (32) than beef Stroganoff (53).

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

Infographic

Beef Stroganoff vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more IronIron +57.1%
Contains more CopperCopper +63.9%
Contains more ZincZinc +182.1%
Contains more PhosphorusPhosphorus +22%
Contains more SeleniumSelenium +484.6%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +86.4%
Contains less SodiumSodium -98.4%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +21.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +17.1%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin B3Vitamin B3 +337%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more FolateFolate +47.8%
Contains more CholineCholine +40.6%
~equal in Vitamin A ~82µg
~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% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +347.4%
Contains more FatsFats +538.9%
Contains more CarbsCarbs +136.2%
Contains more OtherOther +77.2%
Contains more WaterWater +17.1%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +3012%
Contains less Sat. FatSaturated fat -95.3%
Contains more Poly. FatPolyunsaturated fat +34.1%

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 Chinese broccoli
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 Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Chinese broccoli DV% diff.
Vitamin C 0mg 28.2mg 31%
Sodium 435mg 7mg 19%
Vitamin K 102.8µg 84.8µg 15%
Manganese 0.264mg 11%
Selenium 7.6µg 1.3µg 11%
Vitamin B12 0.26µg 0µg 11%
Saturated fat 2.324g 0.11g 10%
Fiber 0.6g 2.5g 8%
Calcium 20mg 100mg 8%
Folate 67µg 99µg 8%
Protein 5.1g 1.14g 8%
Cholesterol 21mg 0mg 7%
Zinc 1.1mg 0.39mg 6%
Fats 4.6g 0.72g 6%
Vitamin B1 0.04mg 0.095mg 5%
Vitamin B2 0.09mg 0.146mg 4%
Monounsaturated fat 1.556g 0.05g 4%
Calories 98kcal 22kcal 4%
Iron 0.88mg 0.56mg 4%
Copper 0.1mg 0.061mg 4%
Potassium 140mg 261mg 4%
Magnesium 2mg 18mg 4%
Vitamin B5 0.159mg 3%
Vitamin B3 0.1mg 0.437mg 2%
Carbs 9g 3.81g 2%
Phosphorus 50mg 41mg 1%
Vitamin B6 0.06mg 0.07mg 1%
Choline 18mg 25.3mg 1%
Polyunsaturated fat 0.246g 0.33g 1%
Net carbs 8.4g 1.31g N/A
Sugar 1.68g 0.84g N/A
Vitamin E 0.41mg 0.48mg 0%
Vitamin A 84µg 82µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Stroganoff Chinese broccoli
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
40%
Chinese broccoli
Minerals Daily Need Coverage Score
24%
Beef Stroganoff
18%
Chinese broccoli

Comparison summary

Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 428mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 2.214g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.