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  6. Beef Stroganoff vs. Clam

Beef Stroganoff vs. Clam — In-Depth Nutrition Comparison

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How are beef Stroganoff and clam different?

  • Clam has more vitamin B12, selenium, copper, phosphorus, vitamin B2, vitamin C, iron, and vitamin B3 than beef Stroganoff.
  • Daily need coverage for vitamin B12 for clam is 4110% higher.
  • Clam has a lower glycemic index (27) than beef Stroganoff (53).

Soup, beef stroganoff, canned, chunky style, ready-to-serve and Mollusks, clam, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Beef Stroganoff vs Clam 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%
Clam
Clam
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Contains less SodiumSodium -63.8%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +348.6%
Contains more IronIron +219.3%
Contains more CopperCopper +588%
Contains more ZincZinc +148.2%
Contains more PhosphorusPhosphorus +576%
Contains more SeleniumSelenium +742.1%

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%
Clam
Clam
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 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +131%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +103.6%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +373.3%
Contains more Vitamin B3Vitamin B3 +3254%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin B12Vitamin B12 +37934.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Clam DV% diff.
Vitamin B12 0.26µg 98.89µg 4110%
Selenium 7.6µg 64µg 103%
Vitamin K 102.8µg 86%
Copper 0.1mg 0.688mg 65%
Manganese 1mg 43%
Protein 5.1g 25.55g 41%
Phosphorus 50mg 338mg 41%
Sodium 435mg 1202mg 33%
Vitamin B2 0.09mg 0.426mg 26%
Vitamin C 0mg 22.1mg 25%
Iron 0.88mg 2.81mg 24%
Vitamin B3 0.1mg 3.354mg 20%
Zinc 1.1mg 2.73mg 15%
Cholesterol 21mg 67mg 15%
Potassium 140mg 628mg 14%
Vitamin B5 0.68mg 14%
Saturated fat 2.324g 0.188g 10%
Vitamin A 84µg 171µg 10%
Folate 67µg 29µg 10%
Vitamin B1 0.04mg 0.15mg 9%
Calcium 20mg 92mg 7%
Magnesium 2mg 18mg 4%
Fats 4.6g 1.95g 4%
Vitamin B6 0.06mg 0.11mg 4%
Monounsaturated fat 1.556g 0.172g 3%
Choline 18mg 3%
Calories 98kcal 148kcal 3%
Vitamin E 0.41mg 3%
Fiber 0.6g 0g 2%
Polyunsaturated fat 0.246g 0.552g 2%
Carbs 9g 5.13g 1%
Net carbs 8.4g 5.13g N/A
Sugar 1.68g N/A
Tryptophan 0.286mg 0%
Threonine 1.099mg 0%
Isoleucine 1.112mg 0%
Leucine 1.798mg 0%
Lysine 1.909mg 0%
Methionine 0.576mg 0%
Phenylalanine 0.915mg 0%
Valine 1.116mg 0%
Histidine 0.49mg 0%
Omega-3 - EPA 0g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - DPA 0g 0.104g 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
Clam
Clam
2
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
Contains more FatsFats +135.9%
Contains more CarbsCarbs +75.4%
Contains more WaterWater +25.5%
Contains more ProteinProtein +401%
Contains more OtherOther +166.4%

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
Clam
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +804.7%
Contains less Sat. FatSaturated fat -91.9%
Contains more Poly. FatPolyunsaturated fat +124.4%

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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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.