Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Couscous vs. Beef Stroganoff — In-Depth Nutrition Comparison

Compare

How are couscous and beef Stroganoff different?

  • Couscous is higher in selenium; however, beef Stroganoff is richer in vitamin K, vitamin A, folate, vitamin B12, zinc, and copper.
  • Daily need coverage for vitamin K for beef Stroganoff is 86% higher.
  • Couscous contains 4 times more selenium than beef Stroganoff. While couscous contains 27.5µg of selenium, beef Stroganoff contains only 7.6µg.
  • Couscous has less saturated fat.
  • Beef Stroganoff has a lower glycemic index (53) than couscous (65).

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

Infographic

Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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 +300%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +261.8%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +141.4%
Contains more IronIron +131.6%
Contains more CopperCopper +143.9%
Contains more ZincZinc +323.1%
Contains more PhosphorusPhosphorus +127.3%

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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 0% 28% 8.2% 0% 10% 21% 1.9% 0% 14% 33% 257% 50% 9.8%
Contains more Vitamin B1Vitamin B1 +57.5%
Contains more Vitamin B3Vitamin B3 +883%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +215.4%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +102700%
Contains more FolateFolate +346.7%
Contains more CholineCholine +445.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 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 CarbsCarbs +158%
Contains more ProteinProtein +34.6%
Contains more FatsFats +2775%
Contains more WaterWater +10.1%
Contains more OtherOther +438.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 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 -98.8%
Contains more Mono. FatMonounsaturated fat +6972.7%
Contains more Poly. FatPolyunsaturated fat +284.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Couscous Beef Stroganoff DV% diff.
Vitamin K 0.1µg 102.8µg 86%
Selenium 27.5µg 7.6µg 36%
Sodium 5mg 435mg 19%
Folate 15µg 67µg 13%
Vitamin B12 0µg 0.26µg 11%
Saturated fat 0.029g 2.324g 10%
Vitamin A 0µg 84µg 9%
Zinc 0.26mg 1.1mg 8%
Vitamin B5 0.371mg 7%
Copper 0.041mg 0.1mg 7%
Cholesterol 0mg 21mg 7%
Fats 0.16g 4.6g 7%
Iron 0.38mg 0.88mg 6%
Vitamin B3 0.983mg 0.1mg 6%
Carbs 23.22g 9g 5%
Vitamin B2 0.027mg 0.09mg 5%
Monounsaturated fat 0.022g 1.556g 4%
Phosphorus 22mg 50mg 4%
Manganese 0.084mg 4%
Choline 3.3mg 18mg 3%
Fiber 1.4g 0.6g 3%
Protein 3.79g 5.1g 3%
Potassium 58mg 140mg 2%
Vitamin E 0.13mg 0.41mg 2%
Vitamin B1 0.063mg 0.04mg 2%
Polyunsaturated fat 0.064g 0.246g 1%
Calories 112kcal 98kcal 1%
Vitamin B6 0.051mg 0.06mg 1%
Calcium 8mg 20mg 1%
Magnesium 8mg 2mg 1%
Net carbs 21.82g 8.4g N/A
Sugar 0.1g 1.68g N/A
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Beef Stroganoff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
7%
Couscous
33%
Beef Stroganoff
Minerals Daily Need Coverage Score
22%
Couscous
24%
Beef Stroganoff

Comparison summary

Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 430mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 2.295g)
Which food is lower in glycemic index?
Beef Stroganoff
Beef Stroganoff is lower in glycemic index (difference - 12)
Which food is cheaper?
Beef Stroganoff
Beef Stroganoff is cheaper (difference - $1.3)
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

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.