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Beef Stroganoff vs. Brazil nut — In-Depth Nutrition Comparison

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How are beef Stroganoff and brazil nut different?

  • Beef Stroganoff is richer in vitamin K, while brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, vitamin E, fiber, and zinc.
  • Brazil nut covers your daily need for selenium, 3472% more than beef Stroganoff.
  • Beef Stroganoff is lower in saturated fat.
  • Beef Stroganoff has a higher glycemic index (53) than brazil nut (10).

Soup, beef stroganoff, canned, chunky style, ready-to-serve and Nuts, brazilnuts, dried, unblanched types were used in this article.

Infographic

Beef Stroganoff vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +18700%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +370.7%
Contains more IronIron +176.1%
Contains more CopperCopper +1643%
Contains more ZincZinc +269.1%
Contains more PhosphorusPhosphorus +1350%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +25123.7%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +157.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +204.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1278%
Contains more Vitamin B1Vitamin B1 +1442.5%
Contains more Vitamin B3Vitamin B3 +195%
Contains more Vitamin B6Vitamin B6 +68.3%
Contains more CholineCholine +60%
~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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2236.3%
Contains more ProteinProtein +180.8%
Contains more FatsFats +1358.7%
Contains more CarbsCarbs +30.4%
Contains more OtherOther +144.3%

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% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -85.6%
Contains more Mono. FatMonounsaturated fat +1434.6%
Contains more Poly. FatPolyunsaturated fat +9818.3%

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

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Brazil nut DV% diff.
Selenium 7.6µg 1917µg 3472%
Copper 0.1mg 1.743mg 183%
Polyunsaturated fat 0.246g 24.399g 161%
Fats 4.6g 67.1g 96%
Phosphorus 50mg 725mg 96%
Magnesium 2mg 376mg 89%
Vitamin K 102.8µg 0µg 86%
Saturated fat 2.324g 16.134g 63%
Monounsaturated fat 1.556g 23.879g 56%
Manganese 1.223mg 53%
Vitamin B1 0.04mg 0.617mg 48%
Vitamin E 0.41mg 5.65mg 35%
Calories 98kcal 659kcal 28%
Fiber 0.6g 7.5g 28%
Zinc 1.1mg 4.06mg 27%
Sodium 435mg 3mg 19%
Iron 0.88mg 2.43mg 19%
Protein 5.1g 14.32g 18%
Potassium 140mg 659mg 15%
Calcium 20mg 160mg 14%
Vitamin B12 0.26µg 0µg 11%
Folate 67µg 22µg 11%
Vitamin A 84µg 0µg 9%
Cholesterol 21mg 0mg 7%
Vitamin B2 0.09mg 0.035mg 4%
Vitamin B5 0.184mg 4%
Vitamin B6 0.06mg 0.101mg 3%
Choline 18mg 28.8mg 2%
Vitamin B3 0.1mg 0.295mg 1%
Carbs 9g 11.74g 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 8.4g 4.24g N/A
Sugar 1.68g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Stroganoff Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
24%
Beef Stroganoff
1208%
Brazil nut

Comparison summary

Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 432mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is lower in Sugar?
Beef Stroganoff
Beef Stroganoff is lower in Sugar (difference - 0.65g)
Which food is lower in Saturated fat?
Beef Stroganoff
Beef Stroganoff is lower in Saturated fat (difference - 13.81g)
Which food is cheaper?
Beef Stroganoff
Beef Stroganoff is cheaper (difference - $3.4)
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.