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  6. Beef Stroganoff vs. Yam

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, Selenium, Folate, and Vitamin B12, however, Yam is richer in Potassium, Vitamin C, Vitamin B6, and Fiber.
  • Beef Stroganoff's daily need coverage for Vitamin K is 84% higher.
  • Yam has less Saturated Fat.

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.
Beef Stroganoff
Beef Stroganoff
4
:
6
Yam
Yam
Contains more Calcium +17.6%
Contains more Iron +63%
Contains more Zinc +358.3%
Contains more Selenium +985.7%
Contains more Magnesium +950%
Contains more Potassium +482.9%
Contains less Sodium -97.9%
Contains more Copper +78%
Equal in Phosphorus - 55
Beef Stroganoff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 2% 22% 13% 57% 30% 34% 0% 42%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +17.6%
Contains more Iron +63%
Contains more Zinc +358.3%
Contains more Selenium +985.7%
Contains more Magnesium +950%
Contains more Potassium +482.9%
Contains less Sodium -97.9%
Contains more Copper +78%
Equal in Phosphorus - 55

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
6
:
5
Yam
Yam
Contains more Vitamin A +494.2%
Contains more Vitamin E +17.1%
Contains more Vitamin B2 +181.3%
Contains more Folate +191.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +4369.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +180%
Contains more Vitamin B3 +452%
Contains more Vitamin B6 +388.3%
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +494.2%
Contains more Vitamin E +17.1%
Contains more Vitamin B2 +181.3%
Contains more Folate +191.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +4369.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +180%
Contains more Vitamin B3 +452%
Contains more Vitamin B6 +388.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef Stroganoff
Beef Stroganoff
4
:
1
Yam
Yam
Contains more Protein +233.3%
Contains more Fats +2605.9%
Contains more Water +14.8%
Contains more Other +70.7%
Contains more Carbs +209.8%
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
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +233.3%
Contains more Fats +2605.9%
Contains more Water +14.8%
Contains more Other +70.7%
Contains more Carbs +209.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef Stroganoff
Beef Stroganoff
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +25833.3%
Contains more Polyunsaturated fat +223.7%
Contains less Saturated Fat -98.4%
Beef Stroganoff
56% 38% 6%
Saturated Fat: 2.324 g
Monounsaturated Fat: 1.556 g
Polyunsaturated fat: 0.246 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +25833.3%
Contains more Polyunsaturated fat +223.7%
Contains less Saturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 8.4g 23.78g Yam
Protein 5.1g 1.53g Beef Stroganoff
Fats 4.6g 0.17g Beef Stroganoff
Carbs 9g 27.88g Yam
Calories 98kcal 118kcal Yam
Sugar 1.68g 0.5g Yam
Fiber 0.6g 4.1g Yam
Calcium 20mg 17mg Beef Stroganoff
Iron 0.88mg 0.54mg Beef Stroganoff
Magnesium 2mg 21mg Yam
Phosphorus 50mg 55mg Yam
Potassium 140mg 816mg Yam
Sodium 435mg 9mg Yam
Zinc 1.1mg 0.24mg Beef Stroganoff
Copper 0.1mg 0.178mg Yam
Manganese 0.397mg Yam
Selenium 7.6µg 0.7µg Beef Stroganoff
Vitamin A 820IU 138IU Beef Stroganoff
Vitamin A RAE 84µg 7µg Beef Stroganoff
Vitamin E 0.41mg 0.35mg Beef Stroganoff
Vitamin C 0mg 17.1mg Yam
Vitamin B1 0.04mg 0.112mg Yam
Vitamin B2 0.09mg 0.032mg Beef Stroganoff
Vitamin B3 0.1mg 0.552mg Yam
Vitamin B5 0.314mg Yam
Vitamin B6 0.06mg 0.293mg Yam
Folate 67µg 23µg Beef Stroganoff
Vitamin B12 0.26µg 0µg Beef Stroganoff
Vitamin K 102.8µg 2.3µg Beef Stroganoff
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Cholesterol 21mg 0mg Yam
Saturated Fat 2.324g 0.037g Yam
Monounsaturated Fat 1.556g 0.006g Beef Stroganoff
Polyunsaturated fat 0.246g 0.076g Beef Stroganoff

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Stroganoff Yam
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
19%
Yam
Minerals Daily Need Coverage Score
24%
Beef Stroganoff
26%
Yam

Comparison summary

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 Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 21mg)
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.