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Beef Stroganoff vs. Couscous — In-Depth Nutrition Comparison

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How are beef Stroganoff and couscous different?

  • Beef Stroganoff is higher in vitamin K, vitamin A, folate, vitamin B12, zinc, and copper; however, couscous is richer in selenium.
  • Daily need coverage for vitamin K for beef Stroganoff is 86% higher.
  • Couscous has less cholesterol.
  • Beef Stroganoff has a lower glycemic index (53) than couscous (65).

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

Infographic

Beef Stroganoff vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +141.4%
Contains more IronIron +131.6%
Contains more CopperCopper +143.9%
Contains more ZincZinc +323.1%
Contains more PhosphorusPhosphorus +127.3%
Contains more MagnesiumMagnesium +300%
Contains less SodiumSodium -98.9%
Contains more SeleniumSelenium +261.8%

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% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +215.4%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +102700%
Contains more FolateFolate +346.7%
Contains more CholineCholine +445.5%
Contains more Vitamin B1Vitamin B1 +57.5%
Contains more Vitamin B3Vitamin B3 +883%
~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% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +34.6%
Contains more FatsFats +2775%
Contains more OtherOther +438.5%
Contains more CarbsCarbs +158%
~equal in Water ~72.57g

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +6972.7%
Contains more Poly. FatPolyunsaturated fat +284.4%
Contains less Sat. FatSaturated fat -98.8%

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 Couscous
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Couscous DV% diff.
Vitamin K 102.8µg 0.1µg 86%
Selenium 7.6µg 27.5µg 36%
Sodium 435mg 5mg 19%
Folate 67µg 15µg 13%
Vitamin B12 0.26µg 0µg 11%
Saturated fat 2.324g 0.029g 10%
Vitamin A 84µg 0µg 9%
Zinc 1.1mg 0.26mg 8%
Vitamin B5 0.371mg 7%
Copper 0.1mg 0.041mg 7%
Cholesterol 21mg 0mg 7%
Fats 4.6g 0.16g 7%
Iron 0.88mg 0.38mg 6%
Vitamin B3 0.1mg 0.983mg 6%
Carbs 9g 23.22g 5%
Vitamin B2 0.09mg 0.027mg 5%
Monounsaturated fat 1.556g 0.022g 4%
Phosphorus 50mg 22mg 4%
Manganese 0.084mg 4%
Choline 18mg 3.3mg 3%
Fiber 0.6g 1.4g 3%
Protein 5.1g 3.79g 3%
Potassium 140mg 58mg 2%
Vitamin E 0.41mg 0.13mg 2%
Vitamin B1 0.04mg 0.063mg 2%
Polyunsaturated fat 0.246g 0.064g 1%
Calories 98kcal 112kcal 1%
Vitamin B6 0.06mg 0.051mg 1%
Calcium 20mg 8mg 1%
Magnesium 2mg 8mg 1%
Net carbs 8.4g 21.82g N/A
Sugar 1.68g 0.1g N/A
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Stroganoff Couscous
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
7%
Couscous
Minerals Daily Need Coverage Score
24%
Beef Stroganoff
22%
Couscous

Comparison summary

Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 430mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 2.295g)
Which food is lower in glycemic index?
Beef Stroganoff
Beef Stroganoff is lower in glycemic index (difference - 12)
Which food is cheaper?
Beef Stroganoff
Beef Stroganoff is cheaper (difference - $1.3)
Which food is richer in minerals?
Beef Stroganoff
Beef Stroganoff is relatively richer in minerals
Which food is richer in vitamins?
Beef Stroganoff
Beef Stroganoff is relatively richer in vitamins

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.