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Graham cracker vs. Beef Stroganoff — In-Depth Nutrition Comparison

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Summary of differences between graham cracker and beef Stroganoff

  • Graham cracker has more iron, vitamin B3, phosphorus, vitamin B1, vitamin B2, fiber, and magnesium, while beef Stroganoff has more vitamin K, vitamin A, and vitamin B12.
  • Beef Stroganoff covers your daily need for vitamin K, 74% more than graham cracker.
  • Graham cracker contains 44 times more vitamin B3 than beef Stroganoff. While graham cracker contains 4.439mg of vitamin B3, beef Stroganoff contains only 0.1mg.
  • Beef Stroganoff has a lower glycemic index. The glycemic index of beef Stroganoff is 53, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Cookies, graham crackers, plain or honey (includes cinnamon) and Soup, beef stroganoff, canned, chunky style, ready-to-serve.

Infographic

Graham cracker 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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 +1900%
Contains more CalciumCalcium +285%
Contains more PotassiumPotassium +21.4%
Contains more IronIron +329.5%
Contains more CopperCopper +70%
Contains more PhosphorusPhosphorus +270%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +14.6%
Contains more SeleniumSelenium +20.6%
~equal in Sodium ~435mg

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 EVitamin E +268.3%
Contains more Vitamin B1Vitamin B1 +562.5%
Contains more Vitamin B2Vitamin B2 +252.2%
Contains more Vitamin B3Vitamin B3 +4339%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +160%
Contains more FolateFolate +35.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +618.9%
Contains more CholineCholine +205.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 +31.2%
Contains more FatsFats +130.4%
Contains more CarbsCarbs +762.9%
Contains more OtherOther +18.6%
Contains more WaterWater +2256.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 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 -29.7%
Contains more Mono. FatMonounsaturated fat +61.2%
Contains more Poly. FatPolyunsaturated fat +2090.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Graham cracker Beef Stroganoff DV% diff.
Vitamin K 14.3µg 102.8µg 74%
Manganese 1.019mg 44%
Iron 3.78mg 0.88mg 36%
Polyunsaturated fat 5.388g 0.246g 34%
Vitamin B3 4.439mg 0.1mg 27%
Carbs 77.66g 9g 23%
Starch 46.56g 19%
Vitamin B1 0.265mg 0.04mg 19%
Phosphorus 185mg 50mg 19%
Vitamin B2 0.317mg 0.09mg 17%
Calories 430kcal 98kcal 17%
Fiber 3.4g 0.6g 11%
Vitamin B12 0µg 0.26µg 11%
Magnesium 40mg 2mg 9%
Fats 10.6g 4.6g 9%
Vitamin A 0µg 84µg 9%
Copper 0.17mg 0.1mg 8%
Vitamin B5 0.42mg 8%
Cholesterol 0mg 21mg 7%
Vitamin B6 0.156mg 0.06mg 7%
Vitamin E 1.51mg 0.41mg 7%
Folate 91µg 67µg 6%
Calcium 77mg 20mg 6%
Protein 6.69g 5.1g 3%
Saturated fat 1.633g 2.324g 3%
Selenium 6.3µg 7.6µg 2%
Choline 5.9mg 18mg 2%
Monounsaturated fat 2.509g 1.556g 2%
Fructose 0.99g 1%
Sodium 459mg 435mg 1%
Potassium 170mg 140mg 1%
Zinc 0.96mg 1.1mg 1%
Net carbs 74.26g 8.4g N/A
Sugar 24.85g 1.68g N/A
Trans fat 0.055g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker 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
32%
Graham cracker
33%
Beef Stroganoff
Minerals Daily Need Coverage Score
60%
Graham cracker
24%
Beef Stroganoff

Comparison summary

Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 0.691g)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Beef Stroganoff
Beef Stroganoff is lower in Sugar (difference - 23.17g)
Which food contains less Sodium?
Beef Stroganoff
Beef Stroganoff contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Beef Stroganoff
Beef Stroganoff is lower in glycemic index (difference - 21)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.