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Egg vs. Beef Stroganoff — In-Depth Nutrition Comparison

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How are eggs and beef Stroganoff different?

  • Eggs are higher in copper, choline, selenium, vitamin B12, vitamin B2, phosphorus, and vitamin D; however, beef Stroganoff is richer in vitamin K.
  • Daily need coverage for copper for eggs is 211% higher.
  • Beef Stroganoff has less cholesterol.
  • Eggs have a lower glycemic index (0) than beef Stroganoff (53).

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

Infographic

Egg vs Beef Stroganoff infographic
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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.
Egg
Egg
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 +400%
Contains more CalciumCalcium +150%
Contains more IronIron +35.2%
Contains more CopperCopper +1900%
Contains more PhosphorusPhosphorus +244%
Contains less SodiumSodium -71.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +305.3%
Contains more PotassiumPotassium +11.1%
~equal in Zinc ~1.1mg

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.
Egg
Egg
9
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 +77.4%
Contains more Vitamin EVitamin E +151.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B2Vitamin B2 +470%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +101.7%
Contains more Vitamin B12Vitamin B12 +326.9%
Contains more CholineCholine +1532.2%
Contains more Vitamin B3Vitamin B3 +56.3%
Contains more Vitamin KVitamin K +34166.7%
Contains more FolateFolate +52.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +146.7%
Contains more FatsFats +130.7%
Contains more CarbsCarbs +703.6%
Contains more OtherOther +30.8%
~equal in Water ~79.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +162%
Contains more Poly. FatPolyunsaturated fat +474.8%
Contains less Sat. FatSaturated fat -28.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Beef Stroganoff DV% diff.
Copper 2mg 0.1mg 211%
Cholesterol 373mg 21mg 117%
Vitamin K 0.3µg 102.8µg 85%
Choline 293.8mg 18mg 50%
Selenium 30.8µg 7.6µg 42%
Vitamin B12 1.11µg 0.26µg 35%
Vitamin B2 0.513mg 0.09mg 33%
Vitamin B5 1.398mg 28%
Phosphorus 172mg 50mg 17%
Protein 12.58g 5.1g 15%
Sodium 124mg 435mg 14%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Fats 10.61g 4.6g 9%
Polyunsaturated fat 1.414g 0.246g 8%
Vitamin A 149µg 84µg 7%
Monounsaturated fat 4.077g 1.556g 6%
Folate 44µg 67µg 6%
Vitamin B6 0.121mg 0.06mg 5%
Vitamin E 1.03mg 0.41mg 4%
Iron 1.19mg 0.88mg 4%
Saturated fat 3.267g 2.324g 4%
Calcium 50mg 20mg 3%
Carbs 1.12g 9g 3%
Calories 155kcal 98kcal 3%
Vitamin B1 0.066mg 0.04mg 2%
Magnesium 10mg 2mg 2%
Fiber 0g 0.6g 2%
Manganese 0.026mg 1%
Net carbs 1.12g 8.4g N/A
Potassium 126mg 140mg 0%
Sugar 1.12g 1.68g N/A
Zinc 1.05mg 1.1mg 0%
Vitamin B3 0.064mg 0.1mg 0%
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg 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
53%
Egg
33%
Beef Stroganoff
Minerals Daily Need Coverage Score
103%
Egg
24%
Beef Stroganoff

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 311mg)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef Stroganoff
Beef Stroganoff is lower in Cholesterol (difference - 352mg)
Which food is lower in Saturated fat?
Beef Stroganoff
Beef Stroganoff is lower in Saturated fat (difference - 0.943g)
Which food is cheaper?
Beef Stroganoff
Beef Stroganoff is cheaper (difference - $1)

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.