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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, vitamin A, folate, and vitamin B12, yet tofu is higher in iron, calcium, and copper.
  • Beef Stroganoff's daily need coverage for vitamin K is 84% more.
  • The amount of cholesterol in tofu is lower.
  • The glycemic index of 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.
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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +15.7%
Contains more ZincZinc +37.5%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +1650%
Contains more IronIron +509.1%
Contains more CopperCopper +93%
Contains more PhosphorusPhosphorus +94%
Contains less SodiumSodium -98.4%
Contains more SeleniumSelenium +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.
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
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4000%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4183.3%
Contains more FolateFolate +346.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin B3Vitamin B3 +95%
Contains more CholineCholine +60%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Tofu DV% diff.
Vitamin K 102.8µg 2.4µg 84%
Iron 0.88mg 5.36mg 56%
Calcium 20mg 350mg 33%
Manganese 0.605mg 26%
Sodium 435mg 7mg 19%
Polyunsaturated fat 0.246g 2.699g 16%
Folate 67µg 15µg 13%
Vitamin B12 0.26µg 0µg 11%
Copper 0.1mg 0.193mg 10%
Vitamin A 84µg 9%
Magnesium 2mg 30mg 7%
Cholesterol 21mg 0mg 7%
Phosphorus 50mg 97mg 7%
Saturated fat 2.324g 0.691g 7%
Protein 5.1g 8.08g 6%
Zinc 1.1mg 0.8mg 3%
Vitamin E 0.41mg 0.01mg 3%
Vitamin B2 0.09mg 0.052mg 3%
Vitamin B1 0.04mg 0.081mg 3%
Choline 18mg 28.8mg 2%
Carbs 9g 1.87g 2%
Selenium 7.6µg 8.9µg 2%
Vitamin B6 0.06mg 0.047mg 1%
Monounsaturated fat 1.556g 1.056g 1%
Calories 98kcal 76kcal 1%
Vitamin B5 0.068mg 1%
Vitamin B3 0.1mg 0.195mg 1%
Fiber 0.6g 0.3g 1%
Potassium 140mg 121mg 1%
Fats 4.6g 4.78g 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 8.4g 1.57g N/A
Sugar 1.68g 0.62g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 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
3
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 CarbsCarbs +381.3%
Contains more OtherOther +94.4%
Contains more ProteinProtein +58.4%
~equal in Fats ~4.78g
~equal in Water ~84.55g

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
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +47.3%
Contains less Sat. FatSaturated fat -70.3%
Contains more Poly. FatPolyunsaturated fat +997.2%

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.