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Canola oil vs. Beef Stroganoff — In-Depth Nutrition Comparison

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Important differences between canola oil and beef Stroganoff

  • Canola oil has more vitamin E; however, beef Stroganoff is richer in vitamin K, folate, vitamin A, selenium, copper, iron, and vitamin B12.
  • Canola oil's daily need coverage for vitamin E is 114% more.
  • Canola oil contains 3 times more saturated fat than beef Stroganoff. Canola oil contains 7.365g of saturated fat, while beef Stroganoff contains 2.324g.
  • Beef Stroganoff has a higher glycemic index. The glycemic index of beef Stroganoff is 53, while the glycemic index of canola oil is 0.

The food varieties used in the comparison are Oil, canola and Soup, beef stroganoff, canned, chunky style, ready-to-serve.

Infographic

Canola oil vs Beef Stroganoff 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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% 0% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
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 EVitamin E +4158.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +44.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +8900%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +2073.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 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 more Mono. FatMonounsaturated fat +3966.6%
Contains more Poly. FatPolyunsaturated fat +11339.8%
Contains less Sat. FatSaturated fat -68.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Canola oil Beef Stroganoff
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Canola oil Beef Stroganoff DV% diff.
Polyunsaturated fat 28.142g 0.246g 186%
Monounsaturated fat 63.276g 1.556g 154%
Fats 100g 4.6g 147%
Vitamin E 17.46mg 0.41mg 114%
Calories 884kcal 98kcal 39%
Vitamin K 71.3µg 102.8µg 26%
Saturated fat 7.365g 2.324g 23%
Sodium 0mg 435mg 19%
Folate 0µg 67µg 17%
Selenium 0µg 7.6µg 14%
Vitamin B12 0µg 0.26µg 11%
Iron 0mg 0.88mg 11%
Copper 0mg 0.1mg 11%
Zinc 0mg 1.1mg 10%
Protein 0g 5.1g 10%
Vitamin A 0µg 84µg 9%
Phosphorus 0mg 50mg 7%
Vitamin B2 0mg 0.09mg 7%
Cholesterol 0mg 21mg 7%
Vitamin B6 0mg 0.06mg 5%
Potassium 0mg 140mg 4%
Choline 0.2mg 18mg 3%
Carbs 0g 9g 3%
Vitamin B1 0mg 0.04mg 3%
Calcium 0mg 20mg 2%
Fiber 0g 0.6g 2%
Vitamin B3 0mg 0.1mg 1%
Net carbs 0g 8.4g N/A
Magnesium 0mg 2mg 0%
Sugar 0g 1.68g N/A
Trans fat 0.395g N/A
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola oil Beef Stroganoff
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
41%
Canola oil
33%
Beef Stroganoff
Minerals Daily Need Coverage Score
0%
Canola oil
24%
Beef Stroganoff

Comparison summary

Which food is lower in Cholesterol?
Canola oil
Canola oil is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 435mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 53)
Which food is lower in Saturated fat?
Beef Stroganoff
Beef Stroganoff is lower in Saturated fat (difference - 5.041g)
Which food is richer in minerals?
Beef Stroganoff
Beef Stroganoff is relatively richer in minerals
Which food is richer in vitamins?
Beef Stroganoff
Beef Stroganoff is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.