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Beef Stroganoff vs. Yam — In-Depth Nutrition Comparison

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Differences between beef Stroganoff and yam

  • Beef Stroganoff is higher in vitamin K, vitamin A, selenium, and folate; however, yam is richer in potassium, vitamin C, vitamin B6, and fiber.
  • Beef Stroganoff's daily need coverage for vitamin K is 84% higher.
  • Beef Stroganoff has 63 times more saturated fat than yam. While beef Stroganoff has 2.324g of saturated fat, yam has only 0.037g.

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

Infographic

Beef Stroganoff vs Yam 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%
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +17.6%
Contains more IronIron +63%
Contains more ZincZinc +358.3%
Contains more SeleniumSelenium +985.7%
Contains more MagnesiumMagnesium +950%
Contains more PotassiumPotassium +482.9%
Contains more CopperCopper +78%
Contains less SodiumSodium -97.9%
~equal in Phosphorus ~55mg

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%
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +17.1%
Contains more Vitamin B2Vitamin B2 +181.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4369.6%
Contains more FolateFolate +191.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B3Vitamin B3 +452%
Contains more Vitamin B6Vitamin B6 +388.3%
~equal in Vitamin D ~0µg
~equal in Choline ~16.5mg

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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +233.3%
Contains more FatsFats +2605.9%
Contains more WaterWater +14.8%
Contains more OtherOther +70.7%
Contains more CarbsCarbs +209.8%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +25833.3%
Contains more Poly. FatPolyunsaturated fat +223.7%
Contains less Sat. FatSaturated fat -98.4%

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

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Yam DV% diff.
Vitamin K 102.8µg 2.3µg 84%
Potassium 140mg 816mg 20%
Vitamin C 0mg 17.1mg 19%
Sodium 435mg 9mg 19%
Vitamin B6 0.06mg 0.293mg 18%
Manganese 0.397mg 17%
Fiber 0.6g 4.1g 14%
Selenium 7.6µg 0.7µg 13%
Folate 67µg 23µg 11%
Vitamin B12 0.26µg 0µg 11%
Saturated fat 2.324g 0.037g 10%
Vitamin A 84µg 7µg 9%
Copper 0.1mg 0.178mg 9%
Zinc 1.1mg 0.24mg 8%
Cholesterol 21mg 0mg 7%
Fats 4.6g 0.17g 7%
Protein 5.1g 1.53g 7%
Carbs 9g 27.88g 6%
Vitamin B5 0.314mg 6%
Vitamin B1 0.04mg 0.112mg 6%
Magnesium 2mg 21mg 5%
Iron 0.88mg 0.54mg 4%
Monounsaturated fat 1.556g 0.006g 4%
Vitamin B2 0.09mg 0.032mg 4%
Vitamin B3 0.1mg 0.552mg 3%
Polyunsaturated fat 0.246g 0.076g 1%
Calories 98kcal 118kcal 1%
Phosphorus 50mg 55mg 1%
Net carbs 8.4g 23.78g N/A
Calcium 20mg 17mg 0%
Sugar 1.68g 0.5g N/A
Vitamin E 0.41mg 0.35mg 0%
Choline 18mg 16.5mg 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Stroganoff Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Beef Stroganoff
18%
Yam
Minerals Daily Need Coverage Score
24%
Beef Stroganoff
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 426mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 2.287g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 2)
Which food is cheaper?
Beef Stroganoff
Beef Stroganoff is cheaper (difference - $0.2)
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.
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.