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  6. Beef Stroganoff vs. Quinoa

Beef Stroganoff vs. Quinoa — In-Depth Nutrition Comparison

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What are the differences between beef Stroganoff and quinoa?

  • Beef Stroganoff is higher in vitamin K, vitamin A, vitamin B12, and selenium, yet quinoa is higher in magnesium, phosphorus, copper, and fiber.
  • Beef Stroganoff's daily need coverage for vitamin K is 86% more.
  • The amount of sodium in quinoa is lower.

We used Soup, beef stroganoff, canned, chunky style, ready-to-serve and Quinoa, cooked types in this article.

Infographic

Beef Stroganoff vs Quinoa 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%
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +17.6%
Contains more SeleniumSelenium +171.4%
Contains more MagnesiumMagnesium +3100%
Contains more PotassiumPotassium +22.9%
Contains more IronIron +69.3%
Contains more CopperCopper +92%
Contains more PhosphorusPhosphorus +204%
Contains less SodiumSodium -98.4%
~equal in Zinc ~1.09mg

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%
Quinoa
Quinoa
6
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +59.5%
Contains more Vitamin EVitamin E +53.7%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B3Vitamin B3 +312%
Contains more Vitamin B6Vitamin B6 +105%
Contains more CholineCholine +27.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Quinoa DV% diff.
Vitamin K 102.8µg 0µg 86%
Manganese 0.631mg 27%
Sodium 435mg 7mg 19%
Magnesium 2mg 64mg 15%
Phosphorus 50mg 152mg 15%
Vitamin B12 0.26µg 0µg 11%
Copper 0.1mg 0.192mg 10%
Saturated fat 2.324g 0.231g 10%
Selenium 7.6µg 2.8µg 9%
Vitamin A 84µg 0µg 9%
Fiber 0.6g 2.8g 9%
Iron 0.88mg 1.49mg 8%
Starch 17.63g 7%
Cholesterol 21mg 0mg 7%
Vitamin B1 0.04mg 0.107mg 6%
Folate 67µg 42µg 6%
Polyunsaturated fat 0.246g 1.078g 6%
Vitamin B6 0.06mg 0.123mg 5%
Carbs 9g 21.3g 4%
Fats 4.6g 1.92g 4%
Monounsaturated fat 1.556g 0.528g 3%
Vitamin B2 0.09mg 0.11mg 2%
Vitamin B3 0.1mg 0.412mg 2%
Choline 18mg 23mg 1%
Calories 98kcal 120kcal 1%
Protein 5.1g 4.4g 1%
Vitamin E 0.41mg 0.63mg 1%
Potassium 140mg 172mg 1%
Net carbs 8.4g 18.5g N/A
Calcium 20mg 17mg 0%
Sugar 1.68g 0.87g N/A
Zinc 1.1mg 1.09mg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

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
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +15.9%
Contains more FatsFats +139.6%
Contains more WaterWater +11.6%
Contains more OtherOther +81.8%
Contains more CarbsCarbs +136.7%

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +194.7%
Contains less Sat. FatSaturated fat -90.1%
Contains more Poly. FatPolyunsaturated fat +338.2%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.