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Beef Stroganoff vs. Steak — In-Depth Nutrition Comparison

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What are the differences between beef Stroganoff and steak?

  • Beef Stroganoff is higher in vitamin K, yet steak is higher in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, and iron.
  • Beef Stroganoff's daily need coverage for vitamin K is 84% more.
  • Beef Stroganoff has 8 times more sodium than steak. While beef Stroganoff has 435mg of sodium, steak has only 58mg.
  • The glycemic index of steak is lower.

We used Soup, beef stroganoff, canned, chunky style, ready-to-serve and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

Infographic

Beef Stroganoff vs Steak 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%
Steak
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +66.7%
Contains more CopperCopper +17.6%
Contains more MagnesiumMagnesium +1050%
Contains more PotassiumPotassium +99.3%
Contains more IronIron +172.7%
Contains more ZincZinc +476.4%
Contains more PhosphorusPhosphorus +226%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +318.4%
~equal in Manganese ~mg

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%
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +6325%
Contains more FolateFolate +1016.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +85%
Contains more Vitamin B2Vitamin B2 +234.4%
Contains more Vitamin B3Vitamin B3 +5049%
Contains more Vitamin B6Vitamin B6 +733.3%
Contains more Vitamin B12Vitamin B12 +746.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg

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
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +43.7%
Contains more OtherOther +159.3%
Contains more ProteinProtein +387.3%
Contains more FatsFats +313.5%

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
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -72.5%
Contains more Mono. FatMonounsaturated fat +489.4%
Contains more Poly. FatPolyunsaturated fat +264.2%

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

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Steak DV% diff.
Vitamin K 102.8µg 1.6µg 84%
Vitamin B12 0.26µg 2.2µg 81%
Zinc 1.1mg 6.34mg 48%
Selenium 7.6µg 31.8µg 44%
Protein 5.1g 24.85g 40%
Vitamin B6 0.06mg 0.5mg 34%
Vitamin B3 0.1mg 5.149mg 32%
Saturated fat 2.324g 8.443g 28%
Fats 4.6g 19.02g 22%
Monounsaturated fat 1.556g 9.171g 19%
Cholesterol 21mg 78mg 19%
Iron 0.88mg 2.4mg 19%
Vitamin B2 0.09mg 0.301mg 16%
Sodium 435mg 58mg 16%
Phosphorus 50mg 163mg 16%
Folate 67µg 6µg 15%
Calories 98kcal 271kcal 9%
Vitamin A 84µg 7µg 9%
Magnesium 2mg 23mg 5%
Polyunsaturated fat 0.246g 0.896g 4%
Potassium 140mg 279mg 4%
Vitamin E 0.41mg 3%
Vitamin B1 0.04mg 0.074mg 3%
Choline 18mg 3%
Carbs 9g 0g 3%
Copper 0.1mg 0.085mg 2%
Fiber 0.6g 0g 2%
Vitamin D 0µg 0.1µg 1%
Calcium 20mg 12mg 1%
Vitamin D 0IU 6IU 1%
Net carbs 8.4g 0g N/A
Sugar 1.68g 0g N/A
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Stroganoff Steak
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
45%
Steak
Minerals Daily Need Coverage Score
24%
Beef Stroganoff
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 377mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is lower in Cholesterol?
Beef Stroganoff
Beef Stroganoff is lower in Cholesterol (difference - 57mg)
Which food is lower in Saturated fat?
Beef Stroganoff
Beef Stroganoff is lower in Saturated fat (difference - 6.119g)
Which food is cheaper?
Beef Stroganoff
Beef Stroganoff is cheaper (difference - $2.4)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.