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  6. Beef Stroganoff vs. Summer squash

Beef Stroganoff vs. Summer squash — In-Depth Nutrition Comparison

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Differences between beef Stroganoff and summer squash

  • Beef Stroganoff is higher in vitamin K, selenium, vitamin A, vitamin B12, folate, and zinc; however, summer squash is richer in vitamin C and vitamin B6.
  • Beef Stroganoff's daily need coverage for vitamin K is 83% higher.
  • Summer squash has less sodium.
  • Summer squash has a lower glycemic index (13) than beef Stroganoff (53).

The food types used in this comparison are Soup, beef stroganoff, canned, chunky style, ready-to-serve and Squash, summer, all varieties, raw.

Infographic

Beef Stroganoff vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CalciumCalcium +33.3%
Contains more IronIron +151.4%
Contains more CopperCopper +96.1%
Contains more ZincZinc +279.3%
Contains more PhosphorusPhosphorus +31.6%
Contains more SeleniumSelenium +3700%
Contains more MagnesiumMagnesium +750%
Contains more PotassiumPotassium +87.1%
Contains less SodiumSodium -99.5%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +740%
Contains more Vitamin EVitamin E +241.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3326.7%
Contains more FolateFolate +131%
Contains more CholineCholine +168.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more Vitamin B3Vitamin B3 +387%
Contains more Vitamin B6Vitamin B6 +263.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Summer squash DV% diff.
Vitamin K 102.8µg 3µg 83%
Vitamin C 0mg 17mg 19%
Sodium 435mg 2mg 19%
Selenium 7.6µg 0.2µg 13%
Vitamin B6 0.06mg 0.218mg 12%
Vitamin B12 0.26µg 0µg 11%
Folate 67µg 29µg 10%
Saturated fat 2.324g 0.044g 10%
Protein 5.1g 1.21g 8%
Manganese 0.175mg 8%
Vitamin A 84µg 10µg 8%
Zinc 1.1mg 0.29mg 7%
Fats 4.6g 0.18g 7%
Iron 0.88mg 0.35mg 7%
Cholesterol 21mg 0mg 7%
Copper 0.1mg 0.051mg 5%
Calories 98kcal 16kcal 4%
Vitamin B2 0.09mg 0.142mg 4%
Magnesium 2mg 17mg 4%
Monounsaturated fat 1.556g 0.016g 4%
Potassium 140mg 262mg 4%
Vitamin B5 0.155mg 3%
Vitamin E 0.41mg 0.12mg 2%
Phosphorus 50mg 38mg 2%
Vitamin B3 0.1mg 0.487mg 2%
Carbs 9g 3.35g 2%
Choline 18mg 6.7mg 2%
Fiber 0.6g 1.1g 2%
Polyunsaturated fat 0.246g 0.089g 1%
Vitamin B1 0.04mg 0.048mg 1%
Fructose 0.95g 1%
Calcium 20mg 15mg 1%
Net carbs 8.4g 2.25g N/A
Sugar 1.68g 2.2g N/A
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +321.5%
Contains more FatsFats +2455.6%
Contains more CarbsCarbs +168.7%
Contains more OtherOther +125.8%
Contains more WaterWater +18.4%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +9625%
Contains more Poly. FatPolyunsaturated fat +176.4%
Contains less Sat. FatSaturated fat -98.1%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.