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  6. Beef Stroganoff vs. Tofu

Beef Stroganoff vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between Beef Stroganoff and Tofu?

  • Beef Stroganoff is richer in Vitamin B12, and Folate, yet Tofu is richer in Calcium, Copper, Iron, Phosphorus, Selenium, Magnesium, and Vitamin B1.
  • Tofu's daily need coverage for Calcium is 66% higher.
  • Tofu contains less Sodium.

We used Soup, beef stroganoff, canned, chunky style, ready-to-serve and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Beef Stroganoff vs Tofu 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.
Beef Stroganoff
Beef Stroganoff
0
:
10
Tofu
Tofu
Contains more Calcium +3315%
Contains more Iron +202.3%
Contains more Magnesium +2800%
Contains more Phosphorus +280%
Contains more Potassium +69.3%
Contains less Sodium -96.8%
Contains more Zinc +42.7%
Contains more Copper +278%
Contains more Selenium +128.9%
Beef Stroganoff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 2% 22% 13% 57% 30% 34% 0% 42%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Calcium +3315%
Contains more Iron +202.3%
Contains more Magnesium +2800%
Contains more Phosphorus +280%
Contains more Potassium +69.3%
Contains less Sodium -96.8%
Contains more Zinc +42.7%
Contains more Copper +278%
Contains more Selenium +128.9%

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.
Beef Stroganoff
Beef Stroganoff
5
:
6
Tofu
Tofu
Contains more Vitamin A +394%
Contains more Folate +131%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +295%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +281%
Contains more Vitamin B6 +53.3%
Beef Stroganoff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 9% 0% 0% 10% 21% 2% 0% 14% 51% 33% 257%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin A +394%
Contains more Folate +131%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +295%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +281%
Contains more Vitamin B6 +53.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef Stroganoff
Beef Stroganoff
2
:
2
Tofu
Tofu
Contains more Carbs +223.7%
Contains more Water +14.4%
Contains more Protein +238.6%
Contains more Fats +89.6%
Equal in Other - 1.4
Beef Stroganoff
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +223.7%
Contains more Water +14.4%
Contains more Protein +238.6%
Contains more Fats +89.6%
Equal in Other - 1.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef Stroganoff
Beef Stroganoff
0
:
3
Tofu
Tofu
Contains less Saturated Fat -45.7%
Contains more Monounsaturated Fat +23.7%
Contains more Polyunsaturated fat +1900.4%
Beef Stroganoff
56% 38% 6%
Saturated Fat: 2.324 g
Monounsaturated Fat: 1.556 g
Polyunsaturated fat: 0.246 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -45.7%
Contains more Monounsaturated Fat +23.7%
Contains more Polyunsaturated fat +1900.4%

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 Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Tofu Opinion
Net carbs 8.4g 0.48g Beef Stroganoff
Protein 5.1g 17.27g Tofu
Fats 4.6g 8.72g Tofu
Carbs 9g 2.78g Beef Stroganoff
Calories 98kcal 144kcal Tofu
Sugar 1.68g Tofu
Fiber 0.6g 2.3g Tofu
Calcium 20mg 683mg Tofu
Iron 0.88mg 2.66mg Tofu
Magnesium 2mg 58mg Tofu
Phosphorus 50mg 190mg Tofu
Potassium 140mg 237mg Tofu
Sodium 435mg 14mg Tofu
Zinc 1.1mg 1.57mg Tofu
Copper 0.1mg 0.378mg Tofu
Manganese 1.181mg Tofu
Selenium 7.6µg 17.4µg Tofu
Vitamin A 820IU 166IU Beef Stroganoff
Vitamin A RAE 84µg Beef Stroganoff
Vitamin E 0.41mg Beef Stroganoff
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.04mg 0.158mg Tofu
Vitamin B2 0.09mg 0.102mg Tofu
Vitamin B3 0.1mg 0.381mg Tofu
Vitamin B5 0.133mg Tofu
Vitamin B6 0.06mg 0.092mg Tofu
Folate 67µg 29µg Beef Stroganoff
Vitamin B12 0.26µg 0µg Beef Stroganoff
Vitamin K 102.8µg Beef Stroganoff
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Cholesterol 21mg 0mg Tofu
Saturated Fat 2.324g 1.261g Tofu
Monounsaturated Fat 1.556g 1.925g Tofu
Polyunsaturated fat 0.246g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Stroganoff Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Beef Stroganoff
11%
Tofu
Minerals Daily Need Coverage Score
24%
Beef Stroganoff
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 421mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.063g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.