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Beef Stroganoff vs. Soybean raw — In-Depth Nutrition Comparison

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How are beef Stroganoff and soybean raw different?

  • Beef Stroganoff is richer in vitamin K, while soybean raw is higher in iron, copper, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and fiber.
  • Soybean raw covers your daily need for iron, 185% more than beef Stroganoff.
  • Beef Stroganoff contains 2 times more vitamin K than soybean raw. Beef Stroganoff contains 102.8µg of vitamin K, while soybean raw contains 47µg.
  • Beef Stroganoff has a higher glycemic index (53) than soybean raw (14).

Soup, beef stroganoff, canned, chunky style, ready-to-serve and Soybeans, mature seeds, raw types were used in this article.

Infographic

Beef Stroganoff vs Soybean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +13900%
Contains more CalciumCalcium +1285%
Contains more PotassiumPotassium +1183.6%
Contains more IronIron +1684.1%
Contains more CopperCopper +1558%
Contains more ZincZinc +344.5%
Contains more PhosphorusPhosphorus +1308%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +134.2%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +8300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +118.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +107.3%
Contains more Vitamin B1Vitamin B1 +2085%
Contains more Vitamin B2Vitamin B2 +866.7%
Contains more Vitamin B3Vitamin B3 +1523%
Contains more Vitamin B6Vitamin B6 +528.3%
Contains more FolateFolate +459.7%
Contains more CholineCholine +543.9%
~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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +835.6%
Contains more ProteinProtein +615.5%
Contains more FatsFats +333.5%
Contains more CarbsCarbs +235.1%
Contains more OtherOther +247.9%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -19.4%
Contains more Mono. FatMonounsaturated fat +183%
Contains more Poly. FatPolyunsaturated fat +4475.2%

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

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Soybean raw DV% diff.
Iron 0.88mg 15.7mg 185%
Copper 0.1mg 1.658mg 173%
Manganese 2.517mg 109%
Phosphorus 50mg 704mg 93%
Folate 67µg 375µg 77%
Polyunsaturated fat 0.246g 11.255g 73%
Vitamin B1 0.04mg 0.874mg 70%
Magnesium 2mg 280mg 66%
Protein 5.1g 36.49g 63%
Vitamin B2 0.09mg 0.87mg 60%
Potassium 140mg 1797mg 49%
Vitamin K 102.8µg 47µg 47%
Fiber 0.6g 9.3g 35%
Zinc 1.1mg 4.89mg 34%
Calcium 20mg 277mg 26%
Fats 4.6g 19.94g 24%
Vitamin B6 0.06mg 0.377mg 24%
Selenium 7.6µg 17.8µg 19%
Sodium 435mg 2mg 19%
Choline 18mg 115.9mg 18%
Calories 98kcal 446kcal 17%
Vitamin B5 0.793mg 16%
Vitamin B12 0.26µg 0µg 11%
Vitamin B3 0.1mg 1.623mg 10%
Vitamin A 84µg 1µg 9%
Monounsaturated fat 1.556g 4.404g 7%
Vitamin C 0mg 6mg 7%
Cholesterol 21mg 0mg 7%
Carbs 9g 30.16g 7%
Vitamin E 0.41mg 0.85mg 3%
Saturated fat 2.324g 2.884g 3%
Net carbs 8.4g 20.86g N/A
Sugar 1.68g 7.33g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Stroganoff Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
83%
Soybean raw
Minerals Daily Need Coverage Score
24%
Beef Stroganoff
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 433mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Beef Stroganoff
Beef Stroganoff is lower in Sugar (difference - 5.65g)
Which food is lower in Saturated fat?
Beef Stroganoff
Beef Stroganoff is lower in Saturated fat (difference - 0.56g)
Which food is cheaper?
Beef Stroganoff
Beef Stroganoff is cheaper (difference - $3.4)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.