Soy sauce vs. Beef Stroganoff — In-Depth Nutrition Comparison

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Summary of differences between soy sauce and beef Stroganoff

Soy sauce has more magnesium, phosphorus, and vitamin B3, while beef Stroganoff has more vitamin K, vitamin A, folate, selenium, and vitamin B12.
Soy sauce covers your daily need for sodium, 220% more than beef Stroganoff.
Soy sauce contains 37 times more magnesium than beef Stroganoff. While soy sauce contains 74mg of magnesium, beef Stroganoff contains only 2mg.
The amount of sodium in beef Stroganoff is lower.
Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of beef Stroganoff is 53.

These are the specific foods used in this comparison Soy sauce made from soy and wheat (shoyu) and Soup, beef stroganoff, canned, chunky style, ready-to-serve.

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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.

Soy sauce

Beef Stroganoff

Contains more MagnesiumMagnesium	+3600%
Contains more CalciumCalcium	+65%
Contains more PotassiumPotassium	+210.7%
Contains more IronIron	+64.8%
Contains more PhosphorusPhosphorus	+232%
Contains more ManganeseManganese	+∞%

Contains more CopperCopper	+132.6%
Contains more ZincZinc	+26.4%
Contains less SodiumSodium	-92.1%
Contains more SeleniumSelenium	+1420%

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.

Soy sauce

Beef Stroganoff

Contains more Vitamin B2Vitamin B2	+83.3%
Contains more Vitamin B3Vitamin B3	+2096%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+146.7%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+21.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+378.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Choline ~18mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	5493mg	435mg	220%
Vitamin K	0µg	102.8µg	86%
Manganese	1.018mg		44%
Phosphorus	166mg	50mg	17%
Magnesium	74mg	2mg	17%
Selenium	0.5µg	7.6µg	13%
Vitamin B3	2.196mg	0.1mg	13%
Folate	14µg	67µg	13%
Vitamin B12	0µg	0.26µg	11%
Saturated fat	0.073g	2.324g	10%
Vitamin A	0µg	84µg	9%
Potassium	435mg	140mg	9%
Iron	1.45mg	0.88mg	7%
Cholesterol	0mg	21mg	7%
Vitamin B6	0.148mg	0.06mg	7%
Protein	8.14g	5.1g	6%
Vitamin B2	0.165mg	0.09mg	6%
Vitamin B5	0.297mg		6%
Copper	0.043mg	0.1mg	6%
Fats	0.57g	4.6g	6%
Monounsaturated fat	0.088g	1.556g	4%
Vitamin E	0mg	0.41mg	3%
Zinc	0.87mg	1.1mg	2%
Calories	53kcal	98kcal	2%
Vitamin B1	0.033mg	0.04mg	1%
Fiber	0.8g	0.6g	1%
Calcium	33mg	20mg	1%
Carbs	4.93g	9g	1%
Net carbs	4.13g	8.4g	N/A
Sugar	0.4g	1.68g	N/A
Choline	18.3mg	18mg	0%
Polyunsaturated fat	0.263g	0.246g	0%
Tryptophan	0.096mg		0%
Threonine	0.271mg		0%
Isoleucine	0.318mg		0%
Leucine	0.537mg		0%
Lysine	0.381mg		0%
Methionine	0.097mg		0%
Phenylalanine	0.353mg		0%
Valine	0.332mg		0%
Histidine	0.174mg		0%