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  6. Cream of Wheat vs. Beef Stroganoff

Cream of Wheat vs. Beef Stroganoff — In-Depth Nutrition Comparison

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What are the differences between cream of Wheat and beef Stroganoff?

  • Cream of Wheat is higher in iron, vitamin B6, vitamin B3, vitamin B1, and vitamin B2, yet beef Stroganoff is higher in vitamin K, vitamin B12, and zinc.
  • Beef Stroganoff's daily need coverage for vitamin K is 86% more.
  • Cream of Wheat has 31 times more vitamin B3 than beef Stroganoff. While cream of Wheat has 3.093mg of vitamin B3, beef Stroganoff has only 0.1mg.
  • The amount of sodium in cream of Wheat is lower.
  • The glycemic index of beef Stroganoff is lower.

We used Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Soup, beef stroganoff, canned, chunky style, ready-to-serve types in this article.

Infographic

Cream of Wheat 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 4.3% 19% 1.8% 186% 14% 4.6% 7.7% 13% 0% 19%
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 +200%
Contains more CalciumCalcium +220%
Contains more IronIron +463.6%
Contains less SodiumSodium -76.6%
Contains more PotassiumPotassium +600%
Contains more CopperCopper +132.6%
Contains more ZincZinc +547.1%
Contains more PhosphorusPhosphorus +177.8%
Contains more SeleniumSelenium +117.1%
~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% 77% 0.4% 0% 58% 48% 58% 4.9% 71% 0% 0.25% 47% 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 AVitamin A +176.2%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +2993%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +415%
Contains more Vitamin EVitamin E +1950%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +102700%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Folate ~67µg

All nutrients comparison - raw data values

Nutrient Cream of Wheat Beef Stroganoff DV% diff.
Vitamin K 0.1µg 102.8µg 86%
Iron 4.96mg 0.88mg 51%
Vitamin B3 3.093mg 0.1mg 19%
Vitamin B6 0.309mg 0.06mg 19%
Vitamin B1 0.232mg 0.04mg 16%
Vitamin A 232µg 84µg 16%
Sodium 102mg 435mg 14%
Vitamin B12 0µg 0.26µg 11%
Saturated fat 0.038g 2.324g 10%
Vitamin B2 0.21mg 0.09mg 9%
Zinc 0.17mg 1.1mg 8%
Cholesterol 0mg 21mg 7%
Selenium 3.5µg 7.6µg 7%
Fats 0.24g 4.6g 7%
Protein 1.84g 5.1g 7%
Copper 0.043mg 0.1mg 6%
Phosphorus 18mg 50mg 5%
Potassium 20mg 140mg 4%
Calcium 64mg 20mg 4%
Monounsaturated fat 0.033g 1.556g 4%
Choline 18mg 3%
Vitamin E 0.02mg 0.41mg 3%
Calories 62kcal 98kcal 2%
Vitamin B5 0.082mg 2%
Folate 62µg 67µg 1%
Magnesium 6mg 2mg 1%
Carbs 13.08g 9g 1%
Polyunsaturated fat 0.134g 0.246g 1%
Net carbs 12.48g 8.4g N/A
Sugar 0.07g 1.68g N/A
Fiber 0.6g 0.6g 0%
Tryptophan 0.025mg 0%
Threonine 0.058mg 0%
Isoleucine 0.08mg 0%
Leucine 0.139mg 0%
Lysine 0.047mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.099mg 0%
Valine 0.089mg 0%
Histidine 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 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 +45.3%
Contains more ProteinProtein +177.2%
Contains more FatsFats +1816.7%
Contains more OtherOther +218.2%
~equal in Water ~79.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.134 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 -98.4%
Contains more Mono. FatMonounsaturated fat +4615.2%
Contains more Poly. FatPolyunsaturated fat +83.6%

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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. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.