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  6. Beef Stroganoff vs. Sunflower seeds

Beef Stroganoff vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the main differences between beef Stroganoff and sunflower seeds?

  • Beef Stroganoff is richer in vitamin K, yet sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, iron, and vitamin B3.
  • Sunflower seeds' daily need coverage for vitamin E is 232% higher.
  • Sunflower seeds have a lower glycemic index than beef Stroganoff.

We used Soup, beef stroganoff, canned, chunky style, ready-to-serve and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Beef Stroganoff vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +16150%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +360.7%
Contains more IronIron +496.6%
Contains more CopperCopper +1700%
Contains more ZincZinc +354.5%
Contains more PhosphorusPhosphorus +1220%
Contains less SodiumSodium -97.9%
Contains more SeleniumSelenium +597.4%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +8478%
Contains more Vitamin B1Vitamin B1 +3600%
Contains more Vitamin B2Vitamin B2 +294.4%
Contains more Vitamin B3Vitamin B3 +8235%
Contains more Vitamin B6Vitamin B6 +2141.7%
Contains more FolateFolate +238.8%
Contains more CholineCholine +206.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Sunflower seeds DV% diff.
Vitamin E 0.41mg 35.17mg 232%
Copper 0.1mg 1.8mg 189%
Polyunsaturated fat 0.246g 23.137g 153%
Vitamin B1 0.04mg 1.48mg 120%
Vitamin B6 0.06mg 1.345mg 99%
Phosphorus 50mg 660mg 87%
Vitamin K 102.8µg 0µg 86%
Manganese 1.95mg 85%
Selenium 7.6µg 53µg 83%
Magnesium 2mg 325mg 77%
Fats 4.6g 51.46g 72%
Iron 0.88mg 5.25mg 55%
Vitamin B3 0.1mg 8.335mg 51%
Monounsaturated fat 1.556g 18.528g 42%
Folate 67µg 227µg 40%
Zinc 1.1mg 5mg 35%
Fiber 0.6g 8.6g 32%
Protein 5.1g 20.78g 31%
Calories 98kcal 584kcal 24%
Vitamin B5 1.13mg 23%
Vitamin B2 0.09mg 0.355mg 20%
Sodium 435mg 9mg 19%
Potassium 140mg 645mg 15%
Vitamin B12 0.26µg 0µg 11%
Saturated fat 2.324g 4.455g 10%
Vitamin A 84µg 3µg 9%
Cholesterol 21mg 0mg 7%
Choline 18mg 55.1mg 7%
Calcium 20mg 78mg 6%
Carbs 9g 20g 4%
Vitamin C 0mg 1.4mg 2%
Net carbs 8.4g 11.4g N/A
Sugar 1.68g 2.62g N/A
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1589.2%
Contains more ProteinProtein +307.5%
Contains more FatsFats +1018.7%
Contains more CarbsCarbs +122.2%
Contains more OtherOther +116.4%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -47.8%
Contains more Mono. FatMonounsaturated fat +1090.7%
Contains more Poly. FatPolyunsaturated fat +9305.3%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.