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

Asparagus vs. Beef Stroganoff — In-Depth Nutrition Comparison

Compare

Differences between asparagus and beef Stroganoff

  • Asparagus is higher in iron, copper, vitamin B1, and vitamin C; however, beef Stroganoff is richer in vitamin K, vitamin B1,2 and selenium.
  • Beef Stroganoff's daily need coverage for vitamin K is 51% higher.
  • Asparagus has less saturated fat.
  • Asparagus has a lower glycemic index (32) than beef Stroganoff (53).

The food types used in this comparison are Asparagus, raw and Soup, beef stroganoff, canned, chunky style, ready-to-serve.

Infographic

Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 +600%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +44.3%
Contains more IronIron +143.2%
Contains more CopperCopper +89%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +103.7%
Contains more SeleniumSelenium +230.4%
~equal in Phosphorus ~50mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 +175.6%
Contains more Vitamin B1Vitamin B1 +257.5%
Contains more Vitamin B2Vitamin B2 +56.7%
Contains more Vitamin B3Vitamin B3 +878%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +51.7%
Contains more Vitamin AVitamin A +121.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +147.1%
Contains more FolateFolate +28.8%
Contains more CholineCholine +12.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +16.7%
Contains more ProteinProtein +131.8%
Contains more FatsFats +3733.3%
Contains more CarbsCarbs +132%
Contains more OtherOther +141.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 -98.3%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +392%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Asparagus Beef Stroganoff DV% diff.
Vitamin K 41.6µg 102.8µg 51%
Sodium 2mg 435mg 19%
Iron 2.14mg 0.88mg 16%
Vitamin B12 0µg 0.26µg 11%
Copper 0.189mg 0.1mg 10%
Selenium 2.3µg 7.6µg 10%
Saturated fat 0.04g 2.324g 10%
Vitamin B1 0.143mg 0.04mg 9%
Cholesterol 0mg 21mg 7%
Fats 0.12g 4.6g 7%
Manganese 0.158mg 7%
Protein 2.2g 5.1g 6%
Fiber 2.1g 0.6g 6%
Vitamin C 5.6mg 0mg 6%
Vitamin B5 0.274mg 5%
Zinc 0.54mg 1.1mg 5%
Vitamin B3 0.978mg 0.1mg 5%
Vitamin A 38µg 84µg 5%
Vitamin E 1.13mg 0.41mg 5%
Folate 52µg 67µg 4%
Monounsaturated fat 0g 1.556g 4%
Calories 20kcal 98kcal 4%
Vitamin B2 0.141mg 0.09mg 4%
Magnesium 14mg 2mg 3%
Carbs 3.88g 9g 2%
Vitamin B6 0.091mg 0.06mg 2%
Potassium 202mg 140mg 2%
Polyunsaturated fat 0.05g 0.246g 1%
Fructose 1g 1%
Net carbs 1.78g 8.4g N/A
Calcium 24mg 20mg 0%
Sugar 1.88g 1.68g N/A
Phosphorus 52mg 50mg 0%
Choline 16mg 18mg 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus 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
25%
Asparagus
33%
Beef Stroganoff
Minerals Daily Need Coverage Score
25%
Asparagus
24%
Beef Stroganoff

Comparison summary

Which food is lower in Sugar?
Beef Stroganoff
Beef Stroganoff is lower in Sugar (difference - 0.2g)
Which food is cheaper?
Beef Stroganoff
Beef Stroganoff is cheaper (difference - $4)
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 433mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 2.284g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Asparagus
Asparagus is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.