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  6. Beef Stroganoff vs. Yardlong bean (Asparagus bean) raw

Beef Stroganoff vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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How are beef Stroganoff and yardlong bean (Asparagus bean) raw different?

  • Beef Stroganoff is higher in selenium, vitamin B12, zinc, and copper; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, magnesium, and vitamin B1.
  • Daily need coverage for vitamin C for yardlong bean (Asparagus bean) raw is 21% higher.
  • Yardlong bean (Asparagus bean) raw has less cholesterol.
  • Beef Stroganoff has a lower glycemic index (53) than yardlong bean (Asparagus bean) raw (86).

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

Infographic

Beef Stroganoff vs Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more IronIron +87.2%
Contains more CopperCopper +108.3%
Contains more ZincZinc +197.3%
Contains more SeleniumSelenium +406.7%
Contains more MagnesiumMagnesium +2100%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +71.4%
Contains more PhosphorusPhosphorus +18%
Contains less SodiumSodium -99.1%

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%
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin AVitamin A +95.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B3Vitamin B3 +310%
~equal in Vitamin D ~0µg
~equal in Folate ~62µg

All nutrients comparison - raw data values

Nutrient Beef Stroganoff Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 102.8µg 86%
Vitamin C 0mg 18.8mg 21%
Sodium 435mg 4mg 19%
Vitamin B12 0.26µg 0µg 11%
Selenium 7.6µg 1.5µg 11%
Saturated fat 2.324g 0.105g 10%
Magnesium 2mg 44mg 10%
Manganese 0.205mg 9%
Cholesterol 21mg 0mg 7%
Zinc 1.1mg 0.37mg 7%
Copper 0.1mg 0.048mg 6%
Fats 4.6g 0.4g 6%
Vitamin B1 0.04mg 0.107mg 6%
Iron 0.88mg 0.47mg 5%
Protein 5.1g 2.8g 5%
Vitamin A 84µg 43µg 5%
Monounsaturated fat 1.556g 0.036g 4%
Choline 18mg 3%
Vitamin B6 0.06mg 0.024mg 3%
Calories 98kcal 47kcal 3%
Vitamin E 0.41mg 3%
Potassium 140mg 240mg 3%
Calcium 20mg 50mg 3%
Vitamin B2 0.09mg 0.11mg 2%
Vitamin B3 0.1mg 0.41mg 2%
Fiber 0.6g 2%
Phosphorus 50mg 59mg 1%
Vitamin B5 0.055mg 1%
Polyunsaturated fat 0.246g 0.169g 1%
Folate 67µg 62µg 1%
Net carbs 8.4g 8.35g N/A
Carbs 9g 8.35g 0%
Sugar 1.68g N/A
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +82.1%
Contains more FatsFats +1050%
Contains more OtherOther +133.3%
~equal in Carbs ~8.35g
~equal in Water ~87.85g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +4222.2%
Contains more Poly. FatPolyunsaturated fat +45.6%
Contains less Sat. FatSaturated fat -95.5%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.