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Beef Stroganoff vs. Egg — In-Depth Nutrition Comparison

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How are beef Stroganoff and eggs different?

  • Beef Stroganoff is higher in vitamin K; however, eggs are richer in copper, choline, selenium, vitamin B12, vitamin B2, phosphorus, and vitamin D.
  • Daily need coverage for copper for eggs is 211% higher.
  • Beef Stroganoff contains 343 times more vitamin K than eggs. While beef Stroganoff contains 102.8µg of vitamin K, eggs contain only 0.3µg.
  • Eggs have less sodium.
  • Eggs have a lower glycemic index (0) than beef Stroganoff (53).

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

Infographic

Beef Stroganoff vs Egg 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%
Egg
Egg
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +150%
Contains more IronIron +35.2%
Contains more CopperCopper +1900%
Contains more PhosphorusPhosphorus +244%
Contains less SodiumSodium -71.5%
Contains more SeleniumSelenium +305.3%
~equal in Potassium ~126mg
~equal in Zinc ~1.05mg

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%
Egg
Egg
9
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B3Vitamin B3 +56.3%
Contains more Vitamin KVitamin K +34166.7%
Contains more FolateFolate +52.3%
Contains more Vitamin AVitamin A +77.4%
Contains more Vitamin EVitamin E +151.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B2Vitamin B2 +470%
Contains more Vitamin B6Vitamin B6 +101.7%
Contains more Vitamin B12Vitamin B12 +326.9%
Contains more CholineCholine +1532.2%
~equal in Vitamin C ~0mg

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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +703.6%
Contains more OtherOther +30.8%
Contains more ProteinProtein +146.7%
Contains more FatsFats +130.7%
~equal in Water ~74.62g

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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -28.9%
Contains more Mono. FatMonounsaturated fat +162%
Contains more Poly. FatPolyunsaturated fat +474.8%

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

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Egg DV% diff.
Copper 0.1mg 2mg 211%
Cholesterol 21mg 373mg 117%
Vitamin K 102.8µg 0.3µg 85%
Choline 18mg 293.8mg 50%
Selenium 7.6µg 30.8µg 42%
Vitamin B12 0.26µg 1.11µg 35%
Vitamin B2 0.09mg 0.513mg 33%
Vitamin B5 1.398mg 28%
Phosphorus 50mg 172mg 17%
Protein 5.1g 12.58g 15%
Sodium 435mg 124mg 14%
Vitamin D 0IU 87IU 11%
Vitamin D 0µg 2.2µg 11%
Fats 4.6g 10.61g 9%
Polyunsaturated fat 0.246g 1.414g 8%
Vitamin A 84µg 149µg 7%
Monounsaturated fat 1.556g 4.077g 6%
Folate 67µg 44µg 6%
Vitamin B6 0.06mg 0.121mg 5%
Vitamin E 0.41mg 1.03mg 4%
Iron 0.88mg 1.19mg 4%
Saturated fat 2.324g 3.267g 4%
Calcium 20mg 50mg 3%
Carbs 9g 1.12g 3%
Calories 98kcal 155kcal 3%
Vitamin B1 0.04mg 0.066mg 2%
Magnesium 2mg 10mg 2%
Fiber 0.6g 0g 2%
Manganese 0.026mg 1%
Net carbs 8.4g 1.12g N/A
Potassium 140mg 126mg 0%
Sugar 1.68g 1.12g N/A
Zinc 1.1mg 1.05mg 0%
Vitamin B3 0.1mg 0.064mg 0%
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Stroganoff Egg
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
53%
Egg
Minerals Daily Need Coverage Score
24%
Beef Stroganoff
103%
Egg

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 311mg)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef Stroganoff
Beef Stroganoff is lower in Cholesterol (difference - 352mg)
Which food is lower in Saturated fat?
Beef Stroganoff
Beef Stroganoff is lower in Saturated fat (difference - 0.943g)
Which food is cheaper?
Beef Stroganoff
Beef Stroganoff is cheaper (difference - $1)

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.