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Beef Stroganoff vs. Ham — In-Depth Nutrition Comparison

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The main differences between beef Stroganoff and ham

  • Beef Stroganoff has more vitamin K and vitamin A; however, ham has more vitamin B1, vitamin B6, vitamin B3, selenium, phosphorus, vitamin B12, and zinc.
  • Daily need coverage for vitamin K for beef Stroganoff is 86% higher.
  • Beef Stroganoff is lower in sodium.
  • Beef Stroganoff has a higher glycemic index than ham.

Food types used in this article are Soup, beef stroganoff, canned, chunky style, ready-to-serve and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Beef Stroganoff vs Ham 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%
Ham
Ham
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more CalciumCalcium +150%
Contains more CopperCopper +26.6%
Contains less SodiumSodium -63.8%
Contains more MagnesiumMagnesium +600%
Contains more PotassiumPotassium +105%
Contains more IronIron +68.2%
Contains more ZincZinc +161.8%
Contains more PhosphorusPhosphorus +292%
Contains more SeleniumSelenium +156.6%

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%
Ham
Ham
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% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +64%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1785%
Contains more Vitamin B2Vitamin B2 +124.4%
Contains more Vitamin B3Vitamin B3 +3923%
Contains more Vitamin B6Vitamin B6 +566.7%
Contains more Vitamin B12Vitamin B12 +150%
Contains more CholineCholine +372.8%
~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
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more CarbsCarbs +500%
Contains more WaterWater +18.1%
Contains more ProteinProtein +310.4%
Contains more FatsFats +20.2%
Contains more OtherOther +212.1%

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
Ham
Ham
3
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains less Sat. FatSaturated fat -22.1%
Contains more Mono. FatMonounsaturated fat +68.4%
Contains more Poly. FatPolyunsaturated fat +119.5%

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

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Ham DV% diff.
Vitamin K 102.8µg 0µg 86%
Vitamin B1 0.04mg 0.754mg 60%
Sodium 435mg 1203mg 33%
Protein 5.1g 20.93g 32%
Vitamin B6 0.06mg 0.4mg 26%
Vitamin B3 0.1mg 4.023mg 25%
Selenium 7.6µg 19.5µg 22%
Phosphorus 50mg 196mg 21%
Folate 67µg 3µg 16%
Zinc 1.1mg 2.88mg 16%
Vitamin B12 0.26µg 0.65µg 16%
Choline 18mg 85.1mg 12%
Cholesterol 21mg 53mg 11%
Vitamin B2 0.09mg 0.202mg 9%
Vitamin A 84µg 0µg 9%
Vitamin B5 0.403mg 8%
Iron 0.88mg 1.48mg 8%
Vitamin D 0IU 32IU 4%
Potassium 140mg 287mg 4%
Vitamin D 0µg 0.8µg 4%
Carbs 9g 1.5g 3%
Monounsaturated fat 1.556g 2.62g 3%
Magnesium 2mg 14mg 3%
Saturated fat 2.324g 1.81g 2%
Polyunsaturated fat 0.246g 0.54g 2%
Calories 98kcal 145kcal 2%
Manganese 0.054mg 2%
Copper 0.1mg 0.079mg 2%
Fiber 0.6g 0g 2%
Vitamin E 0.41mg 0.25mg 1%
Calcium 20mg 8mg 1%
Fats 4.6g 5.53g 1%
Net carbs 8.4g 1.5g N/A
Sugar 1.68g 0g N/A
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Stroganoff Ham
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
44%
Ham
Minerals Daily Need Coverage Score
24%
Beef Stroganoff
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 1.68g)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 0.514g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef Stroganoff
Beef Stroganoff is lower in Cholesterol (difference - 32mg)
Which food contains less Sodium?
Beef Stroganoff
Beef Stroganoff contains less Sodium (difference - 768mg)
Which food is cheaper?
Beef Stroganoff
Beef Stroganoff is cheaper (difference - $0.5)

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.