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  6. Broccoli vs. Beef Stroganoff

Broccoli vs. Beef Stroganoff — In-Depth Nutrition Comparison

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Significant differences between broccoli and beef Stroganoff

  • Broccoli is richer in vitamin C, vitamin B6, and fiber, while beef Stroganoff is higher in vitamin B12, selenium, zinc, and copper.
  • Broccoli covers your daily vitamin C needs 99% more than beef Stroganoff.
  • Broccoli has 4 times more fiber than beef Stroganoff. Broccoli has 2.6g of fiber, while beef Stroganoff has 0.6g.
  • Broccoli is lower in sodium.
  • Beef Stroganoff has a higher glycemic index (53) than broccoli (32).

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

Infographic

Broccoli vs Beef Stroganoff infographic
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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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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%
Contains more MagnesiumMagnesium +950%
Contains more CalciumCalcium +135%
Contains more PotassiumPotassium +125.7%
Contains more PhosphorusPhosphorus +32%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +∞%
Contains more IronIron +20.5%
Contains more CopperCopper +104.1%
Contains more ZincZinc +168.3%
Contains more SeleniumSelenium +204%

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +90.2%
Contains more Vitamin B1Vitamin B1 +77.5%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +539%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +191.7%
Contains more Vitamin AVitamin A +171%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~102.8µg
~equal in Folate ~67µg
~equal in Choline ~18mg

All nutrients comparison - raw data values

Nutrient Broccoli Beef Stroganoff DV% diff.
Vitamin C 89.2mg 0mg 99%
Sodium 33mg 435mg 17%
Vitamin B12 0µg 0.26µg 11%
Vitamin B5 0.573mg 11%
Saturated fat 0.039g 2.324g 10%
Manganese 0.21mg 9%
Selenium 2.5µg 7.6µg 9%
Vitamin B6 0.175mg 0.06mg 9%
Fiber 2.6g 0.6g 8%
Cholesterol 0mg 21mg 7%
Fats 0.37g 4.6g 7%
Copper 0.049mg 0.1mg 6%
Zinc 0.41mg 1.1mg 6%
Vitamin A 31µg 84µg 6%
Magnesium 21mg 2mg 5%
Potassium 316mg 140mg 5%
Protein 2.82g 5.1g 5%
Monounsaturated fat 0.011g 1.556g 4%
Vitamin B3 0.639mg 0.1mg 3%
Calories 34kcal 98kcal 3%
Vitamin B1 0.071mg 0.04mg 3%
Calcium 47mg 20mg 3%
Vitamin E 0.78mg 0.41mg 2%
Phosphorus 66mg 50mg 2%
Vitamin B2 0.117mg 0.09mg 2%
Iron 0.73mg 0.88mg 2%
Carbs 6.64g 9g 1%
Polyunsaturated fat 0.038g 0.246g 1%
Folate 63µg 67µg 1%
Vitamin K 101.6µg 102.8µg 1%
Fructose 0.68g 1%
Net carbs 4.04g 8.4g N/A
Sugar 1.7g 1.68g N/A
Choline 18.7mg 18mg 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Contains more WaterWater +11.8%
Contains more ProteinProtein +80.9%
Contains more FatsFats +1143.2%
Contains more CarbsCarbs +35.5%
Contains more OtherOther +60.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
56% 38% 6%
Saturated fat: Sat. Fat 2.324 g
Monounsaturated fat: Mono. Fat 1.556 g
Polyunsaturated fat: Poly. Fat 0.246 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +14045.5%
Contains more Poly. FatPolyunsaturated fat +547.4%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Beef Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/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.