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  6. Cauliflower vs. Beef Stroganoff

Cauliflower vs. Beef Stroganoff — In-Depth Nutrition Comparison

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A recap on differences between cauliflower and beef Stroganoff

  • Cauliflower has more vitamin C and vitamin B6; however, beef Stroganoff is higher in vitamin K, vitamin A, selenium, vitamin B12, and zinc.
  • Beef Stroganoff covers your daily vitamin K needs 73% more than cauliflower.
  • Cauliflower has less sodium.

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

Infographic

Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 +650%
Contains more PotassiumPotassium +113.6%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +∞%
Contains more IronIron +109.5%
Contains more CopperCopper +156.4%
Contains more ZincZinc +307.4%
Contains more PhosphorusPhosphorus +13.6%
Contains more SeleniumSelenium +1166.7%
~equal in Calcium ~20mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +407%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +206.7%
Contains more CholineCholine +146.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +412.5%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +563.2%
Contains more FolateFolate +17.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Beef Stroganoff DV% diff.
Vitamin K 15.5µg 102.8µg 73%
Vitamin C 48.2mg 0mg 54%
Sodium 30mg 435mg 18%
Selenium 0.6µg 7.6µg 13%
Vitamin B5 0.667mg 13%
Vitamin B12 0µg 0.26µg 11%
Saturated fat 0.13g 2.324g 10%
Vitamin B6 0.184mg 0.06mg 10%
Vitamin A 0µg 84µg 9%
Zinc 0.27mg 1.1mg 8%
Fats 0.28g 4.6g 7%
Cholesterol 0mg 21mg 7%
Manganese 0.155mg 7%
Copper 0.039mg 0.1mg 7%
Fiber 2g 0.6g 6%
Iron 0.42mg 0.88mg 6%
Protein 1.92g 5.1g 6%
Choline 44.3mg 18mg 5%
Potassium 299mg 140mg 5%
Calories 25kcal 98kcal 4%
Monounsaturated fat 0.034g 1.556g 4%
Folate 57µg 67µg 3%
Magnesium 15mg 2mg 3%
Vitamin B3 0.507mg 0.1mg 3%
Vitamin B2 0.06mg 0.09mg 2%
Vitamin E 0.08mg 0.41mg 2%
Vitamin B1 0.05mg 0.04mg 1%
Fructose 0.97g 1%
Phosphorus 44mg 50mg 1%
Carbs 4.97g 9g 1%
Polyunsaturated fat 0.031g 0.246g 1%
Net carbs 2.97g 8.4g N/A
Calcium 22mg 20mg 0%
Sugar 1.91g 1.68g N/A
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +15.2%
Contains more ProteinProtein +165.6%
Contains more FatsFats +1542.9%
Contains more CarbsCarbs +81.1%
Contains more OtherOther +84.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 -94.4%
Contains more Mono. FatMonounsaturated fat +4476.5%
Contains more Poly. FatPolyunsaturated fat +693.5%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.