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  6. Beef Stroganoff vs. Cowpea (Black-eyed pea)

Beef Stroganoff vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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Summary of differences between beef Stroganoff and cowpea (Black-eyed pea)

  • Beef Stroganoff has more vitamin K and vitamin A, while cowpea (Black-eyed pea) has more folate, fiber, iron, copper, phosphorus, vitamin B1, and magnesium.
  • Beef Stroganoff covers your daily need for vitamin K, 84% more than cowpea (Black-eyed pea).
  • Beef Stroganoff contains 109 times more sodium than cowpea (Black-eyed pea). While beef Stroganoff contains 435mg of sodium, cowpea (Black-eyed pea) contains only 4mg.

These are the specific foods used in this comparison Soup, beef stroganoff, canned, chunky style, ready-to-serve and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Beef Stroganoff vs Cowpea (Black-eyed pea) 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 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Contains more SeleniumSelenium +204%
Contains more MagnesiumMagnesium +2550%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +98.6%
Contains more IronIron +185.2%
Contains more CopperCopper +168%
Contains more ZincZinc +17.3%
Contains more PhosphorusPhosphorus +212%
Contains less SodiumSodium -99.1%

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%
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 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin AVitamin A +8300%
Contains more Vitamin EVitamin E +46.4%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +5947.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +405%
Contains more Vitamin B3Vitamin B3 +395%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +210.4%
Contains more CholineCholine +78.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Cowpea (Black-eyed pea) DV% diff.
Vitamin K 102.8µg 1.7µg 84%
Folate 67µg 208µg 35%
Fiber 0.6g 6.5g 24%
Manganese 0.475mg 21%
Iron 0.88mg 2.51mg 20%
Copper 0.1mg 0.268mg 19%
Sodium 435mg 4mg 19%
Phosphorus 50mg 156mg 15%
Vitamin B1 0.04mg 0.202mg 14%
Magnesium 2mg 53mg 12%
Vitamin B12 0.26µg 0µg 11%
Saturated fat 2.324g 0.138g 10%
Vitamin A 84µg 1µg 9%
Selenium 7.6µg 2.5µg 9%
Vitamin B5 0.411mg 8%
Cholesterol 21mg 0mg 7%
Fats 4.6g 0.53g 6%
Protein 5.1g 7.73g 5%
Potassium 140mg 278mg 4%
Monounsaturated fat 1.556g 0.044g 4%
Carbs 9g 20.76g 4%
Choline 18mg 32.2mg 3%
Vitamin B2 0.09mg 0.055mg 3%
Vitamin B6 0.06mg 0.1mg 3%
Vitamin B3 0.1mg 0.495mg 2%
Zinc 1.1mg 1.29mg 2%
Calories 98kcal 116kcal 1%
Vitamin E 0.41mg 0.28mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 8.4g 14.26g N/A
Calcium 20mg 24mg 0%
Sugar 1.68g 3.3g N/A
Polyunsaturated fat 0.246g 0.225g 0%
Tryptophan 0.095mg 0%
Threonine 0.294mg 0%
Isoleucine 0.314mg 0%
Leucine 0.592mg 0%
Lysine 0.523mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.451mg 0%
Valine 0.368mg 0%
Histidine 0.24mg 0%

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
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more FatsFats +767.9%
Contains more WaterWater +14.1%
Contains more OtherOther +48.9%
Contains more ProteinProtein +51.6%
Contains more CarbsCarbs +130.7%

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
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains more Mono. FatMonounsaturated fat +3436.4%
Contains less Sat. FatSaturated fat -94.1%
~equal in Polyunsaturated fat ~0.225g

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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. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/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.