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  6. Beef Stroganoff vs. Onion

Beef Stroganoff vs. Onion — In-Depth Nutrition Comparison

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Important differences between beef Stroganoff and onions

  • Beef Stroganoff has more vitamin K, vitamin A, selenium, folate, vitamin B12, zinc, and iron; however, onions are richer in vitamin C.
  • Beef Stroganoff's daily need coverage for vitamin K is 85% more.
  • Onions contain less sodium.
  • Beef Stroganoff has a higher glycemic index. The glycemic index of beef Stroganoff is 53, while the glycemic index of onions is 15.

The food varieties used in the comparison are Soup, beef stroganoff, canned, chunky style, ready-to-serve and Onions, raw.

Infographic

Beef Stroganoff vs Onion 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%
Onion
Onion
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more IronIron +319%
Contains more CopperCopper +156.4%
Contains more ZincZinc +547.1%
Contains more PhosphorusPhosphorus +72.4%
Contains more SeleniumSelenium +1420%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +15%
Contains less SodiumSodium -99.1%
~equal in Potassium ~146mg

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%
Onion
Onion
5
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1950%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +25600%
Contains more FolateFolate +252.6%
Contains more CholineCholine +195.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B3Vitamin B3 +16%
Contains more Vitamin B6Vitamin B6 +100%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Onion DV% diff.
Vitamin K 102.8µg 0.4µg 85%
Sodium 435mg 4mg 19%
Selenium 7.6µg 0.5µg 13%
Folate 67µg 19µg 12%
Vitamin B12 0.26µg 0µg 11%
Saturated fat 2.324g 0.042g 10%
Vitamin A 84µg 0µg 9%
Vitamin C 0mg 7.4mg 8%
Protein 5.1g 1.1g 8%
Iron 0.88mg 0.21mg 8%
Zinc 1.1mg 0.17mg 8%
Cholesterol 21mg 0mg 7%
Fats 4.6g 0.1g 7%
Copper 0.1mg 0.039mg 7%
Manganese 0.129mg 6%
Vitamin B2 0.09mg 0.027mg 5%
Vitamin B6 0.06mg 0.12mg 5%
Fiber 0.6g 1.7g 4%
Monounsaturated fat 1.556g 0.013g 4%
Vitamin E 0.41mg 0.02mg 3%
Phosphorus 50mg 29mg 3%
Calories 98kcal 40kcal 3%
Choline 18mg 6.1mg 2%
Polyunsaturated fat 0.246g 0.017g 2%
Fructose 1.29g 2%
Vitamin B5 0.123mg 2%
Magnesium 2mg 10mg 2%
Vitamin B1 0.04mg 0.046mg 1%
Carbs 9g 9.34g 0%
Net carbs 8.4g 7.64g N/A
Calcium 20mg 23mg 0%
Potassium 140mg 146mg 0%
Sugar 1.68g 4.24g N/A
Vitamin B3 0.1mg 0.116mg 0%
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 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
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +363.6%
Contains more FatsFats +4500%
Contains more OtherOther +300%
Contains more WaterWater +11.5%
~equal in Carbs ~9.34g

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +11869.2%
Contains more Poly. FatPolyunsaturated fat +1347.1%
Contains less Sat. FatSaturated fat -98.2%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.