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  6. Quinoa vs. Beef Stroganoff

Quinoa vs. Beef Stroganoff — In-Depth Nutrition Comparison

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What are the differences between quinoa and beef Stroganoff?

  • Quinoa is higher in magnesium, phosphorus, copper, and fiber, yet beef Stroganoff is higher in vitamin K, vitamin A, vitamin B12, and selenium.
  • Beef Stroganoff's daily need coverage for vitamin K is 86% more.
  • Quinoa has 32 times more magnesium than beef Stroganoff. While quinoa has 64mg of magnesium, beef Stroganoff has only 2mg.
  • The amount of saturated fat in quinoa is lower.

We used Quinoa, cooked and Soup, beef stroganoff, canned, chunky style, ready-to-serve types in this article.

Infographic

Quinoa 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.
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 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 +3100%
Contains more PotassiumPotassium +22.9%
Contains more IronIron +69.3%
Contains more CopperCopper +92%
Contains more PhosphorusPhosphorus +204%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +17.6%
Contains more SeleniumSelenium +171.4%
~equal in Zinc ~1.1mg

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.
Quinoa
Quinoa
6
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 +53.7%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B3Vitamin B3 +312%
Contains more Vitamin B6Vitamin B6 +105%
Contains more CholineCholine +27.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +59.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Quinoa Beef Stroganoff DV% diff.
Vitamin K 0µg 102.8µg 86%
Manganese 0.631mg 27%
Sodium 7mg 435mg 19%
Magnesium 64mg 2mg 15%
Phosphorus 152mg 50mg 15%
Vitamin B12 0µg 0.26µg 11%
Copper 0.192mg 0.1mg 10%
Saturated fat 0.231g 2.324g 10%
Selenium 2.8µg 7.6µg 9%
Vitamin A 0µg 84µg 9%
Fiber 2.8g 0.6g 9%
Iron 1.49mg 0.88mg 8%
Starch 17.63g 7%
Cholesterol 0mg 21mg 7%
Vitamin B1 0.107mg 0.04mg 6%
Folate 42µg 67µg 6%
Polyunsaturated fat 1.078g 0.246g 6%
Vitamin B6 0.123mg 0.06mg 5%
Carbs 21.3g 9g 4%
Fats 1.92g 4.6g 4%
Monounsaturated fat 0.528g 1.556g 3%
Vitamin B2 0.11mg 0.09mg 2%
Vitamin B3 0.412mg 0.1mg 2%
Choline 23mg 18mg 1%
Calories 120kcal 98kcal 1%
Protein 4.4g 5.1g 1%
Vitamin E 0.63mg 0.41mg 1%
Potassium 172mg 140mg 1%
Net carbs 18.5g 8.4g N/A
Calcium 17mg 20mg 0%
Sugar 0.87g 1.68g N/A
Zinc 1.09mg 1.1mg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +136.7%
Contains more ProteinProtein +15.9%
Contains more FatsFats +139.6%
Contains more WaterWater +11.6%
Contains more OtherOther +81.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -90.1%
Contains more Poly. FatPolyunsaturated fat +338.2%
Contains more Mono. FatMonounsaturated fat +194.7%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.