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  6. Beef Stroganoff vs. Tofu

Beef Stroganoff vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between Beef Stroganoff and Tofu?

  • Beef Stroganoff is higher in Vitamin K, Folate, and Vitamin B12, yet Tofu is higher in Iron, Calcium, Copper, and Phosphorus.
  • Beef Stroganoff's daily need coverage for Vitamin K is 84% more.
  • The amount of Cholesterol in Tofu is lower.

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

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
2
:
8
Tofu
Tofu
Contains more Potassium +15.7%
Contains more Zinc +37.5%
Contains more Calcium +1650%
Contains more Iron +509.1%
Contains more Magnesium +1400%
Contains more Phosphorus +94%
Contains less Sodium -98.4%
Contains more Copper +93%
Contains more Selenium +17.1%
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 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Potassium +15.7%
Contains more Zinc +37.5%
Contains more Calcium +1650%
Contains more Iron +509.1%
Contains more Magnesium +1400%
Contains more Phosphorus +94%
Contains less Sodium -98.4%
Contains more Copper +93%
Contains more Selenium +17.1%

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
7
:
4
Tofu
Tofu
Contains more Vitamin A +864.7%
Contains more Vitamin E +4000%
Contains more Vitamin B2 +73.1%
Contains more Vitamin B6 +27.7%
Contains more Folate +346.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +4183.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B3 +95%
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 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +864.7%
Contains more Vitamin E +4000%
Contains more Vitamin B2 +73.1%
Contains more Vitamin B6 +27.7%
Contains more Folate +346.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +4183.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B3 +95%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef Stroganoff
Beef Stroganoff
2
:
3
Tofu
Tofu
Contains more Carbs +381.3%
Contains more Other +94.4%
Contains more Protein +58.4%
Equal in Fats - 4.78
Equal in Water - 84.55
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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Carbs +381.3%
Contains more Other +94.4%
Contains more Protein +58.4%
Equal in Fats - 4.78
Equal in Water - 84.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef Stroganoff
Beef Stroganoff
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +47.3%
Contains less Saturated Fat -70.3%
Contains more Polyunsaturated fat +997.2%
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: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +47.3%
Contains less Saturated Fat -70.3%
Contains more Polyunsaturated fat +997.2%

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 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 1.57g Beef Stroganoff
Protein 5.1g 8.08g Tofu
Fats 4.6g 4.78g Tofu
Carbs 9g 1.87g Beef Stroganoff
Calories 98kcal 76kcal Beef Stroganoff
Sugar 1.68g 0.62g Tofu
Fiber 0.6g 0.3g Beef Stroganoff
Calcium 20mg 350mg Tofu
Iron 0.88mg 5.36mg Tofu
Magnesium 2mg 30mg Tofu
Phosphorus 50mg 97mg Tofu
Potassium 140mg 121mg Beef Stroganoff
Sodium 435mg 7mg Tofu
Zinc 1.1mg 0.8mg Beef Stroganoff
Copper 0.1mg 0.193mg Tofu
Manganese 0.605mg Tofu
Selenium 7.6µg 8.9µg Tofu
Vitamin A 820IU 85IU Beef Stroganoff
Vitamin A RAE 84µg Beef Stroganoff
Vitamin E 0.41mg 0.01mg Beef Stroganoff
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.04mg 0.081mg Tofu
Vitamin B2 0.09mg 0.052mg Beef Stroganoff
Vitamin B3 0.1mg 0.195mg Tofu
Vitamin B5 0.068mg Tofu
Vitamin B6 0.06mg 0.047mg Beef Stroganoff
Folate 67µg 15µg Beef Stroganoff
Vitamin B12 0.26µg 0µg Beef Stroganoff
Vitamin K 102.8µg 2.4µg Beef Stroganoff
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Cholesterol 21mg 0mg Tofu
Saturated Fat 2.324g 0.691g Tofu
Monounsaturated Fat 1.556g 1.056g Beef Stroganoff
Polyunsaturated fat 0.246g 2.699g 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

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
6%
Tofu
Minerals Daily Need Coverage Score
24%
Beef Stroganoff
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.06g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 428mg)
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 - 1.633g)
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/172476/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.