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Beef Stroganoff vs. Tempeh — In-Depth Nutrition Comparison

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The main differences between beef Stroganoff and tempeh

  • Beef Stroganoff has more vitamin A and selenium; however, tempeh has more copper, phosphorus, iron, vitamin B2, magnesium, vitamin B3, and vitamin B6.
  • Daily need coverage for copper for tempeh is 51% higher.
  • Tempeh is lower in sodium.
  • Beef Stroganoff has a higher glycemic index than tempeh.

Food types used in this article are Soup, beef stroganoff, canned, chunky style, ready-to-serve and Tempeh.

Infographic

Beef Stroganoff vs Tempeh infographic
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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%
Tempeh
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +3950%
Contains more CalciumCalcium +455%
Contains more PotassiumPotassium +194.3%
Contains more IronIron +206.8%
Contains more CopperCopper +460%
Contains more PhosphorusPhosphorus +432%
Contains less SodiumSodium -97.9%
~equal in Zinc ~1.14mg

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%
Tempeh
5
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% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +225%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +179.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +297.8%
Contains more Vitamin B3Vitamin B3 +2540%
Contains more Vitamin B6Vitamin B6 +258.3%
~equal in Vitamin C ~0mg
~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
Tempeh
3
20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more CarbsCarbs +17.8%
Contains more WaterWater +33.9%
Contains more ProteinProtein +297.8%
Contains more FatsFats +134.8%
Contains more OtherOther +15.7%

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
Tempeh
2
25% 32% 43%
Saturated fat: Sat. Fat 2.539 g
Monounsaturated fat: Mono. Fat 3.205 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains more Mono. FatMonounsaturated fat +106%
Contains more Poly. FatPolyunsaturated fat +1648%
~equal in Saturated fat ~2.539g

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

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Tempeh DV% diff.
Vitamin K 102.8µg 86%
Manganese 1.3mg 57%
Copper 0.1mg 0.56mg 51%
Phosphorus 50mg 266mg 31%
Protein 5.1g 20.29g 30%
Polyunsaturated fat 0.246g 4.3g 27%
Iron 0.88mg 2.7mg 23%
Vitamin B2 0.09mg 0.358mg 21%
Magnesium 2mg 81mg 19%
Sodium 435mg 9mg 19%
Vitamin B3 0.1mg 2.64mg 16%
Selenium 7.6µg 0µg 14%
Vitamin B6 0.06mg 0.215mg 12%
Folate 67µg 24µg 11%
Fats 4.6g 10.8g 10%
Calcium 20mg 111mg 9%
Vitamin A 84µg 0µg 9%
Potassium 140mg 412mg 8%
Vitamin B12 0.26µg 0.08µg 8%
Cholesterol 21mg 0mg 7%
Vitamin B5 0.278mg 6%
Calories 98kcal 192kcal 5%
Monounsaturated fat 1.556g 3.205g 4%
Choline 18mg 3%
Vitamin B1 0.04mg 0.078mg 3%
Vitamin E 0.41mg 3%
Fiber 0.6g 2%
Saturated fat 2.324g 2.539g 1%
Carbs 9g 7.64g 0%
Net carbs 8.4g 7.64g N/A
Sugar 1.68g N/A
Zinc 1.1mg 1.14mg 0%
Tryptophan 0.194mg 0%
Threonine 0.796mg 0%
Isoleucine 0.88mg 0%
Leucine 1.43mg 0%
Lysine 0.908mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.893mg 0%
Valine 0.92mg 0%
Histidine 0.466mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Stroganoff Tempeh
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
19%
Tempeh
Minerals Daily Need Coverage Score
24%
Beef Stroganoff
73%
Tempeh

Comparison summary

Which food is lower in Cholesterol?
Tempeh
Tempeh is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Tempeh
Tempeh is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Tempeh
Tempeh contains less Sodium (difference - 426mg)
Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is lower in Saturated fat?
Beef Stroganoff
Beef Stroganoff is lower in Saturated fat (difference - 0.215g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.