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Rye vs. Beef Stroganoff — In-Depth Nutrition Comparison

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Important differences between rye and beef Stroganoff

  • Rye has more fiber, phosphorus, copper, vitamin B3, magnesium, vitamin B1, iron, and vitamin B6; however, beef Stroganoff is richer in vitamin K.
  • Beef Stroganoff's daily need coverage for vitamin K is 81% more.
  • Rye contains 55 times more magnesium than beef Stroganoff. Rye contains 110mg of magnesium, while beef Stroganoff contains 2mg.
  • Rye contains less sodium.
  • Beef Stroganoff has a higher glycemic index. The glycemic index of beef Stroganoff is 53, while the glycemic index of rye is 34.

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

Infographic

Rye 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.
Rye
Rye
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +5400%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +264.3%
Contains more IronIron +198.9%
Contains more CopperCopper +267%
Contains more ZincZinc +140.9%
Contains more PhosphorusPhosphorus +564%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +82.9%

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.
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 +107.3%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B2Vitamin B2 +178.9%
Contains more Vitamin B3Vitamin B3 +4170%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +390%
Contains more CholineCholine +68.9%
Contains more Vitamin AVitamin A +8300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1642.4%
Contains more FolateFolate +76.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +102.7%
Contains more CarbsCarbs +742.9%
Contains more OtherOther +12.1%
Contains more FatsFats +182.2%
Contains more WaterWater +653.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -91.5%
Contains more Poly. FatPolyunsaturated fat +211.8%
Contains more Mono. FatMonounsaturated fat +648.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye 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 minerals ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye Beef Stroganoff DV% diff.
Manganese 2.577mg 112%
Vitamin K 5.9µg 102.8µg 81%
Fiber 15.1g 0.6g 58%
Phosphorus 332mg 50mg 40%
Copper 0.367mg 0.1mg 30%
Vitamin B5 1.456mg 29%
Magnesium 110mg 2mg 26%
Vitamin B3 4.27mg 0.1mg 26%
Vitamin B1 0.316mg 0.04mg 23%
Carbs 75.86g 9g 22%
Iron 2.63mg 0.88mg 22%
Sodium 2mg 435mg 19%
Vitamin B6 0.294mg 0.06mg 18%
Zinc 2.65mg 1.1mg 14%
Calories 338kcal 98kcal 12%
Vitamin B2 0.251mg 0.09mg 12%
Vitamin B12 0µg 0.26µg 11%
Selenium 13.9µg 7.6µg 11%
Potassium 510mg 140mg 11%
Saturated fat 0.197g 2.324g 10%
Protein 10.34g 5.1g 10%
Vitamin A 1µg 84µg 9%
Cholesterol 0mg 21mg 7%
Folate 38µg 67µg 7%
Fats 1.63g 4.6g 5%
Vitamin E 0.85mg 0.41mg 3%
Monounsaturated fat 0.208g 1.556g 3%
Polyunsaturated fat 0.767g 0.246g 3%
Choline 30.4mg 18mg 2%
Net carbs 60.76g 8.4g N/A
Calcium 24mg 20mg 0%
Sugar 0.98g 1.68g N/A
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
35%
Rye
33%
Beef Stroganoff
Minerals Daily Need Coverage Score
98%
Rye
24%
Beef Stroganoff

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 433mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 2.127g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is cheaper?
Beef Stroganoff
Beef Stroganoff is cheaper (difference - $0.4)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.