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  6. Cashew vs. Beef Stroganoff

Cashew vs. Beef Stroganoff — In-Depth Nutrition Comparison

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What are the differences between cashew and beef Stroganoff?

  • Cashew is higher in copper, phosphorus, iron, magnesium, zinc, vitamin B1, vitamin B6, and selenium, yet beef Stroganoff is higher in vitamin K.
  • Cashew's daily need coverage for copper is 233% more.
  • Cashew has 146 times more magnesium than beef Stroganoff. While cashew has 292mg of magnesium, beef Stroganoff has only 2mg.
  • The amount of saturated fat in beef Stroganoff is lower.
  • The glycemic index of cashew is lower.

We used Nuts, cashew nuts, raw and Soup, beef stroganoff, canned, chunky style, ready-to-serve types in this article.

Infographic

Cashew 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.
Cashew
Cashew
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
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 +14500%
Contains more CalciumCalcium +85%
Contains more PotassiumPotassium +371.4%
Contains more IronIron +659.1%
Contains more CopperCopper +2095%
Contains more ZincZinc +425.5%
Contains more PhosphorusPhosphorus +1086%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +161.8%

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.
Cashew
Cashew
6
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
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 +119.5%
Contains more Vitamin B1Vitamin B1 +957.5%
Contains more Vitamin B3Vitamin B3 +962%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +595%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +55.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +201.5%
Contains more FolateFolate +168%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Beef Stroganoff DV% diff.
Copper 2.195mg 0.1mg 233%
Phosphorus 593mg 50mg 78%
Iron 6.68mg 0.88mg 73%
Manganese 1.655mg 72%
Magnesium 292mg 2mg 69%
Fats 43.85g 4.6g 60%
Vitamin K 34.1µg 102.8µg 57%
Monounsaturated fat 23.797g 1.556g 56%
Polyunsaturated fat 7.845g 0.246g 51%
Zinc 5.78mg 1.1mg 43%
Vitamin B1 0.423mg 0.04mg 32%
Vitamin B6 0.417mg 0.06mg 27%
Protein 18.22g 5.1g 26%
Saturated fat 7.783g 2.324g 25%
Calories 553kcal 98kcal 23%
Selenium 19.9µg 7.6µg 22%
Sodium 12mg 435mg 18%
Vitamin B5 0.864mg 17%
Potassium 660mg 140mg 15%
Folate 25µg 67µg 11%
Fiber 3.3g 0.6g 11%
Vitamin B12 0µg 0.26µg 11%
Starch 23.49g 10%
Vitamin A 0µg 84µg 9%
Carbs 30.19g 9g 7%
Cholesterol 0mg 21mg 7%
Vitamin B3 1.062mg 0.1mg 6%
Vitamin E 0.9mg 0.41mg 3%
Choline 18mg 3%
Vitamin B2 0.058mg 0.09mg 2%
Calcium 37mg 20mg 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 8.4g N/A
Sugar 5.91g 1.68g N/A
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 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 ProteinProtein +257.3%
Contains more FatsFats +853.3%
Contains more CarbsCarbs +235.4%
Contains more OtherOther +81.4%
Contains more WaterWater +1436.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 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 +1429.4%
Contains more Poly. FatPolyunsaturated fat +3089%
Contains less Sat. FatSaturated fat -70.1%

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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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.