Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Beef Stroganoff
  5. Compare
  6. Beef Stroganoff vs. Tofu

Beef Stroganoff vs. Tofu — In-Depth Nutrition Comparison

Compare

What are the main differences between beef Stroganoff and tofu?

  • Beef Stroganoff is richer in vitamin A and vitamin B12, 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.
  • Tofu has a lower glycemic index than beef Stroganoff.

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.
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%
Tofu
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +2800%
Contains more CalciumCalcium +3315%
Contains more PotassiumPotassium +69.3%
Contains more IronIron +202.3%
Contains more CopperCopper +278%
Contains more ZincZinc +42.7%
Contains more PhosphorusPhosphorus +280%
Contains less SodiumSodium -96.8%
Contains more SeleniumSelenium +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.
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%
Tofu
Tofu
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +131%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B3Vitamin B3 +281%
Contains more Vitamin B6Vitamin B6 +53.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Tofu DV% diff.
Vitamin K 102.8µg 86%
Calcium 20mg 683mg 66%
Manganese 1.181mg 51%
Copper 0.1mg 0.378mg 31%
Polyunsaturated fat 0.246g 4.921g 31%
Protein 5.1g 17.27g 24%
Iron 0.88mg 2.66mg 22%
Phosphorus 50mg 190mg 20%
Selenium 7.6µg 17.4µg 18%
Sodium 435mg 14mg 18%
Magnesium 2mg 58mg 13%
Vitamin B12 0.26µg 0µg 11%
Vitamin B1 0.04mg 0.158mg 10%
Folate 67µg 29µg 10%
Vitamin A 84µg 9%
Cholesterol 21mg 0mg 7%
Fiber 0.6g 2.3g 7%
Fats 4.6g 8.72g 6%
Saturated fat 2.324g 1.261g 5%
Zinc 1.1mg 1.57mg 4%
Vitamin B5 0.133mg 3%
Potassium 140mg 237mg 3%
Vitamin E 0.41mg 3%
Choline 18mg 3%
Calories 98kcal 144kcal 2%
Vitamin B6 0.06mg 0.092mg 2%
Vitamin B3 0.1mg 0.381mg 2%
Carbs 9g 2.78g 2%
Vitamin B2 0.09mg 0.102mg 1%
Monounsaturated fat 1.556g 1.925g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 8.4g 0.48g N/A
Sugar 1.68g N/A
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 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
Tofu
Tofu
2
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 CarbsCarbs +223.7%
Contains more WaterWater +14.4%
Contains more ProteinProtein +238.6%
Contains more FatsFats +89.6%
~equal in Other ~1.4g

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
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -45.7%
Contains more Mono. FatMonounsaturated fat +23.7%
Contains more Poly. FatPolyunsaturated fat +1900.4%

People also compare

Beef Stroganoff
Beef Stroganoff vs Dashi
Dashi
Beef Stroganoff
Beef Stroganoff vs Bockwurst
Bockwurst
Beef Stroganoff
Beef Stroganoff vs Marinara sauce
Marinara sauce
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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.