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  6. Pumpkin vs. Beef Stroganoff

Pumpkin vs. Beef Stroganoff — In-Depth Nutrition Comparison

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Important differences between pumpkin and beef Stroganoff

  • Pumpkin has more vitamin A and vitamin C; however, beef Stroganoff is richer in vitamin K, selenium, folate, vitamin B12, and zinc.
  • Pumpkin's daily need coverage for vitamin A is 154% more.
  • Pumpkin contains less saturated fat.

The food varieties used in the comparison are Pumpkin, raw and Soup, beef stroganoff, canned, chunky style, ready-to-serve.

Infographic

Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 +500%
Contains more PotassiumPotassium +142.9%
Contains more CopperCopper +27%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +243.8%
Contains more PhosphorusPhosphorus +13.6%
Contains more SeleniumSelenium +2433.3%
~equal in Calcium ~20mg
~equal in Iron ~0.88mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 AVitamin A +407.1%
Contains more Vitamin EVitamin E +158.5%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B3Vitamin B3 +500%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +9245.5%
Contains more FolateFolate +318.8%
Contains more CholineCholine +119.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.06mg

All nutrients comparison - raw data values

Nutrient Pumpkin Beef Stroganoff DV% diff.
Vitamin K 1.1µg 102.8µg 85%
Vitamin A 426µg 84µg 38%
Sodium 1mg 435mg 19%
Selenium 0.3µg 7.6µg 13%
Folate 16µg 67µg 13%
Vitamin B12 0µg 0.26µg 11%
Vitamin C 9mg 0mg 10%
Saturated fat 0.052g 2.324g 10%
Protein 1g 5.1g 8%
Fats 0.1g 4.6g 7%
Cholesterol 0mg 21mg 7%
Zinc 0.32mg 1.1mg 7%
Potassium 340mg 140mg 6%
Vitamin B5 0.298mg 6%
Manganese 0.125mg 5%
Vitamin E 1.06mg 0.41mg 4%
Calories 26kcal 98kcal 4%
Monounsaturated fat 0.013g 1.556g 4%
Copper 0.127mg 0.1mg 3%
Vitamin B3 0.6mg 0.1mg 3%
Choline 8.2mg 18mg 2%
Magnesium 12mg 2mg 2%
Polyunsaturated fat 0.005g 0.246g 2%
Vitamin B2 0.11mg 0.09mg 2%
Vitamin B1 0.05mg 0.04mg 1%
Phosphorus 44mg 50mg 1%
Iron 0.8mg 0.88mg 1%
Carbs 6.5g 9g 1%
Net carbs 6g 8.4g N/A
Calcium 21mg 20mg 0%
Sugar 2.76g 1.68g N/A
Fiber 0.5g 0.6g 0%
Vitamin B6 0.061mg 0.06mg 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 +14.6%
Contains more ProteinProtein +410%
Contains more FatsFats +4500%
Contains more CarbsCarbs +38.5%
Contains more OtherOther +75%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 -97.8%
Contains more Mono. FatMonounsaturated fat +11869.2%
Contains more Poly. FatPolyunsaturated fat +4820%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.