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Beef Stroganoff vs. Asparagus — In-Depth Nutrition Comparison

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Differences between beef Stroganoff and asparagus

  • Beef Stroganoff is higher in vitamin K, vitamin B1,2, and selenium; however, asparagus is richer in iron, copper, vitamin B1, and vitamin C.
  • Beef Stroganoff's daily need coverage for vitamin K is 51% higher.
  • Asparagus has less cholesterol.
  • Asparagus has a lower glycemic index (32) than beef Stroganoff (53).

The food types used in this comparison are Soup, beef stroganoff, canned, chunky style, ready-to-serve and Asparagus, raw.

Infographic

Beef Stroganoff vs Asparagus infographic
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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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more ZincZinc +103.7%
Contains more SeleniumSelenium +230.4%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +44.3%
Contains more IronIron +143.2%
Contains more CopperCopper +89%
Contains less SodiumSodium -99.5%
~equal in Phosphorus ~52mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin AVitamin A +121.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +147.1%
Contains more FolateFolate +28.8%
Contains more CholineCholine +12.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +175.6%
Contains more Vitamin B1Vitamin B1 +257.5%
Contains more Vitamin B2Vitamin B2 +56.7%
Contains more Vitamin B3Vitamin B3 +878%
Contains more Vitamin B6Vitamin B6 +51.7%
~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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +131.8%
Contains more FatsFats +3733.3%
Contains more CarbsCarbs +132%
Contains more OtherOther +141.4%
Contains more WaterWater +16.7%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +392%
Contains less Sat. FatSaturated fat -98.3%

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

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Asparagus DV% diff.
Vitamin K 102.8µg 41.6µg 51%
Sodium 435mg 2mg 19%
Iron 0.88mg 2.14mg 16%
Vitamin B12 0.26µg 0µg 11%
Copper 0.1mg 0.189mg 10%
Selenium 7.6µg 2.3µg 10%
Saturated fat 2.324g 0.04g 10%
Vitamin B1 0.04mg 0.143mg 9%
Cholesterol 21mg 0mg 7%
Fats 4.6g 0.12g 7%
Manganese 0.158mg 7%
Protein 5.1g 2.2g 6%
Fiber 0.6g 2.1g 6%
Vitamin C 0mg 5.6mg 6%
Vitamin B5 0.274mg 5%
Zinc 1.1mg 0.54mg 5%
Vitamin B3 0.1mg 0.978mg 5%
Vitamin A 84µg 38µg 5%
Vitamin E 0.41mg 1.13mg 5%
Folate 67µg 52µg 4%
Monounsaturated fat 1.556g 0g 4%
Calories 98kcal 20kcal 4%
Vitamin B2 0.09mg 0.141mg 4%
Magnesium 2mg 14mg 3%
Carbs 9g 3.88g 2%
Vitamin B6 0.06mg 0.091mg 2%
Potassium 140mg 202mg 2%
Polyunsaturated fat 0.246g 0.05g 1%
Fructose 1g 1%
Net carbs 8.4g 1.78g N/A
Calcium 20mg 24mg 0%
Sugar 1.68g 1.88g N/A
Phosphorus 50mg 52mg 0%
Choline 18mg 16mg 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Stroganoff Asparagus
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
25%
Asparagus
Minerals Daily Need Coverage Score
24%
Beef Stroganoff
25%
Asparagus

Comparison summary

Which food is lower in Sugar?
Beef Stroganoff
Beef Stroganoff is lower in Sugar (difference - 0.2g)
Which food is cheaper?
Beef Stroganoff
Beef Stroganoff is cheaper (difference - $4)
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 433mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 2.284g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Asparagus
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
?
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.