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Porridge vs. Beef Stroganoff — In-Depth Nutrition Comparison

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Summary of differences between porridge and beef Stroganoff

  • Porridge has more iron, while beef Stroganoff has more vitamin K, vitamin A, folate, vitamin B12, zinc, and selenium.
  • Beef Stroganoff covers your daily need for vitamin K, 86% more than porridge.
  • Porridge contains 4 times more iron than beef Stroganoff. While porridge contains 3.74mg of iron, beef Stroganoff contains only 0.88mg.
  • The amount of saturated fat in porridge is lower.
  • Beef Stroganoff has a lower glycemic index. The glycemic index of beef Stroganoff is 53, while the glycemic index of porridge is 66.

These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Soup, beef stroganoff, canned, chunky style, ready-to-serve.

Infographic

Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 +150%
Contains more CalciumCalcium +335%
Contains more IronIron +325%
Contains less SodiumSodium -98.6%
Contains more PotassiumPotassium +775%
Contains more CopperCopper +150%
Contains more ZincZinc +746.2%
Contains more PhosphorusPhosphorus +233.3%
Contains more SeleniumSelenium +171.4%
~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% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 B1Vitamin B1 +37.5%
Contains more Vitamin B3Vitamin B3 +420%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1950%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B6Vitamin B6 +361.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +102700%
Contains more FolateFolate +458.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 +16.9%
Contains more ProteinProtein +254.2%
Contains more FatsFats +2090.5%
Contains more OtherOther +536.4%
~equal in Water ~79.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 -98.6%
Contains more Mono. FatMonounsaturated fat +5457.1%
Contains more Poly. FatPolyunsaturated fat +115.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Beef Stroganoff DV% diff.
Vitamin K 0.1µg 102.8µg 86%
Iron 3.74mg 0.88mg 36%
Sodium 6mg 435mg 19%
Folate 12µg 67µg 14%
Vitamin B12 0µg 0.26µg 11%
Saturated fat 0.033g 2.324g 10%
Selenium 2.8µg 7.6µg 9%
Vitamin A 0µg 84µg 9%
Zinc 0.13mg 1.1mg 9%
Fats 0.21g 4.6g 7%
Protein 1.44g 5.1g 7%
Cholesterol 0mg 21mg 7%
Calcium 87mg 20mg 7%
Copper 0.04mg 0.1mg 7%
Vitamin B2 0.025mg 0.09mg 5%
Phosphorus 15mg 50mg 5%
Vitamin B6 0.013mg 0.06mg 4%
Potassium 16mg 140mg 4%
Monounsaturated fat 0.028g 1.556g 4%
Vitamin E 0.02mg 0.41mg 3%
Choline 18mg 3%
Vitamin B3 0.52mg 0.1mg 3%
Calories 50kcal 98kcal 2%
Vitamin B5 0.071mg 1%
Vitamin B1 0.055mg 0.04mg 1%
Magnesium 5mg 2mg 1%
Carbs 10.52g 9g 1%
Polyunsaturated fat 0.114g 0.246g 1%
Net carbs 10.02g 8.4g N/A
Sugar 0.03g 1.68g N/A
Fiber 0.5g 0.6g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge 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
4%
Porridge
33%
Beef Stroganoff
Minerals Daily Need Coverage Score
21%
Porridge
24%
Beef Stroganoff

Comparison summary

Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 429mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 2.291g)
Which food is lower in glycemic index?
Beef Stroganoff
Beef Stroganoff is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Beef Stroganoff
Beef Stroganoff is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.