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  6. Beef Stroganoff vs. Wakame

Beef Stroganoff vs. Wakame — In-Depth Nutrition Comparison

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How are beef Stroganoff and wakame different?

  • Beef Stroganoff is higher in vitamin K, selenium, and vitamin B12; however, wakame is richer in folate, magnesium, copper, iron, and calcium.
  • Daily need coverage for vitamin K for beef Stroganoff is 81% higher.
  • Wakame has less saturated fat.

Soup, beef stroganoff, canned, chunky style, ready-to-serve and Seaweed, wakame, raw are the varieties used in this article.

Infographic

Beef Stroganoff vs Wakame 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%
Wakame
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +180%
Contains more ZincZinc +189.5%
Contains less SodiumSodium -50.1%
Contains more SeleniumSelenium +985.7%
Contains more MagnesiumMagnesium +5250%
Contains more CalciumCalcium +650%
Contains more IronIron +147.7%
Contains more CopperCopper +184%
Contains more PhosphorusPhosphorus +60%

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%
Wakame
Wakame
7
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin AVitamin A +366.7%
Contains more Vitamin B6Vitamin B6 +2900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1839.6%
Contains more CholineCholine +29.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +143.9%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +1500%
Contains more FolateFolate +192.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Wakame DV% diff.
Vitamin K 102.8µg 5.3µg 81%
Manganese 1.4mg 61%
Folate 67µg 196µg 32%
Magnesium 2mg 107mg 25%
Copper 0.1mg 0.284mg 20%
Sodium 435mg 872mg 19%
Iron 0.88mg 2.18mg 16%
Vitamin B5 0.697mg 14%
Selenium 7.6µg 0.7µg 13%
Calcium 20mg 150mg 13%
Vitamin B12 0.26µg 0µg 11%
Vitamin B2 0.09mg 0.23mg 11%
Saturated fat 2.324g 0.13g 10%
Vitamin B3 0.1mg 1.6mg 9%
Cholesterol 21mg 0mg 7%
Zinc 1.1mg 0.38mg 7%
Vitamin A 84µg 18µg 7%
Fats 4.6g 0.64g 6%
Protein 5.1g 3.03g 4%
Vitamin B6 0.06mg 0.002mg 4%
Vitamin E 0.41mg 1mg 4%
Phosphorus 50mg 80mg 4%
Monounsaturated fat 1.556g 0.058g 4%
Potassium 140mg 50mg 3%
Vitamin C 0mg 3mg 3%
Calories 98kcal 45kcal 3%
Vitamin B1 0.04mg 0.06mg 2%
Choline 18mg 13.9mg 1%
Carbs 9g 9.14g 0%
Net carbs 8.4g 8.64g N/A
Sugar 1.68g 0.65g N/A
Fiber 0.6g 0.5g 0%
Polyunsaturated fat 0.246g 0.218g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

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
Wakame
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +68.3%
Contains more FatsFats +618.8%
Contains more OtherOther +414.3%
~equal in Carbs ~9.14g
~equal in Water ~79.99g

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +2582.8%
Contains more Poly. FatPolyunsaturated fat +12.8%
Contains less Sat. FatSaturated fat -94.4%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.