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Beef Stroganoff vs. Watercress — In-Depth Nutrition Comparison

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Differences between beef Stroganoff and watercress

  • Beef Stroganoff is higher in folate, selenium, vitamin B12, and zinc; however, watercress is richer in vitamin K, vitamin C, vitamin A, and calcium.
  • Watercress's daily need coverage for vitamin K is 123% higher.
  • Watercress has less saturated fat.
  • Watercress has a lower glycemic index (32) than beef Stroganoff (53).

The food types used in this comparison are Soup, beef stroganoff, canned, chunky style, ready-to-serve and Watercress, raw.

Infographic

Beef Stroganoff vs Watercress 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +340%
Contains more CopperCopper +29.9%
Contains more ZincZinc +900%
Contains more SeleniumSelenium +744.4%
Contains more MagnesiumMagnesium +950%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +135.7%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -90.6%

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%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +644.4%
Contains more CholineCholine +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +90.5%
Contains more Vitamin EVitamin E +143.9%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B6Vitamin B6 +115%
Contains more Vitamin KVitamin K +143.2%
~equal in Vitamin D ~0µg

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +121.7%
Contains more FatsFats +4500%
Contains more CarbsCarbs +597.7%
Contains more OtherOther +16.7%
Contains more WaterWater +19%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +19350%
Contains more Poly. FatPolyunsaturated fat +602.9%
Contains less Sat. FatSaturated fat -98.8%

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 Watercress
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Watercress DV% diff.
Vitamin K 102.8µg 250µg 123%
Vitamin C 0mg 43mg 48%
Sodium 435mg 41mg 17%
Folate 67µg 9µg 15%
Selenium 7.6µg 0.9µg 12%
Manganese 0.244mg 11%
Vitamin B12 0.26µg 0µg 11%
Saturated fat 2.324g 0.027g 10%
Calcium 20mg 120mg 10%
Zinc 1.1mg 0.11mg 9%
Iron 0.88mg 0.2mg 9%
Vitamin A 84µg 160µg 8%
Cholesterol 21mg 0mg 7%
Fats 4.6g 0.1g 7%
Protein 5.1g 2.3g 6%
Potassium 140mg 330mg 6%
Vitamin B5 0.31mg 6%
Magnesium 2mg 21mg 5%
Vitamin B6 0.06mg 0.129mg 5%
Monounsaturated fat 1.556g 0.008g 4%
Calories 98kcal 11kcal 4%
Vitamin B1 0.04mg 0.09mg 4%
Vitamin E 0.41mg 1mg 4%
Copper 0.1mg 0.077mg 3%
Carbs 9g 1.29g 3%
Vitamin B2 0.09mg 0.12mg 2%
Choline 18mg 9mg 2%
Vitamin B3 0.1mg 0.2mg 1%
Polyunsaturated fat 0.246g 0.035g 1%
Phosphorus 50mg 60mg 1%
Net carbs 8.4g 0.79g N/A
Sugar 1.68g 0.2g N/A
Fiber 0.6g 0.5g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Stroganoff Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Beef Stroganoff
74%
Watercress
Minerals Daily Need Coverage Score
24%
Beef Stroganoff
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 394mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 2.297g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.