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Bran raw vs. Beef Stroganoff — In-Depth Nutrition Comparison

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Summary of differences between bran raw and beef Stroganoff

  • Bran raw has more phosphorus, vitamin B1, selenium, fiber, iron, magnesium, copper, and zinc, while beef Stroganoff has more vitamin K.
  • Bran raw covers your daily need for phosphorus, 98% more than beef Stroganoff.
  • Bran raw contains 118 times more magnesium than beef Stroganoff. While bran raw contains 235mg of magnesium, beef Stroganoff contains only 2mg.
  • The amount of sodium in bran raw is lower.

These are the specific foods used in this comparison Oat bran, raw and Soup, beef stroganoff, canned, chunky style, ready-to-serve.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +11650%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +304.3%
Contains more IronIron +514.8%
Contains more CopperCopper +303%
Contains more ZincZinc +182.7%
Contains more PhosphorusPhosphorus +1368%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +494.7%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 +146.3%
Contains more Vitamin B1Vitamin B1 +2825%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B3Vitamin B3 +834%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +175%
Contains more CholineCholine +78.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3112.5%
Contains more FolateFolate +28.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +239.2%
Contains more FatsFats +52.8%
Contains more CarbsCarbs +635.8%
Contains more OtherOther +107.1%
Contains more WaterWater +1119.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 -42.9%
Contains more Mono. FatMonounsaturated fat +52.7%
Contains more Poly. FatPolyunsaturated fat +1024.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Beef Stroganoff DV% diff.
Manganese 5.63mg 245%
Phosphorus 734mg 50mg 98%
Vitamin B1 1.17mg 0.04mg 94%
Vitamin K 3.2µg 102.8µg 83%
Selenium 45.2µg 7.6µg 68%
Fiber 15.4g 0.6g 59%
Iron 5.41mg 0.88mg 57%
Magnesium 235mg 2mg 55%
Copper 0.403mg 0.1mg 34%
Vitamin B5 1.494mg 30%
Protein 17.3g 5.1g 24%
Carbs 66.22g 9g 19%
Sodium 4mg 435mg 19%
Zinc 3.11mg 1.1mg 18%
Polyunsaturated fat 2.766g 0.246g 17%
Potassium 566mg 140mg 13%
Vitamin B12 0µg 0.26µg 11%
Vitamin B2 0.22mg 0.09mg 10%
Vitamin A 0µg 84µg 9%
Vitamin B6 0.165mg 0.06mg 8%
Calories 246kcal 98kcal 7%
Cholesterol 0mg 21mg 7%
Vitamin B3 0.934mg 0.1mg 5%
Saturated fat 1.328g 2.324g 5%
Vitamin E 1.01mg 0.41mg 4%
Folate 52µg 67µg 4%
Fats 7.03g 4.6g 4%
Calcium 58mg 20mg 4%
Choline 32.2mg 18mg 3%
Monounsaturated fat 2.376g 1.556g 2%
Net carbs 50.82g 8.4g N/A
Sugar 1.45g 1.68g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

Which food is preferable for your diet?

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

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
44%
Bran raw
33%
Beef Stroganoff
Minerals Daily Need Coverage Score
195%
Bran raw
24%
Beef Stroganoff

Comparison summary

Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 431mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 0.996g)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is lower in glycemic index?
Beef Stroganoff
Beef Stroganoff is lower in glycemic index (difference - 3)
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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.