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Soybean raw vs. Beef Stroganoff — In-Depth Nutrition Comparison

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How are soybean raw and beef Stroganoff different?

  • Soybean raw is richer in iron, copper, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and fiber, while beef Stroganoff is higher in vitamin K.
  • Soybean raw covers your daily need for iron, 185% more than beef Stroganoff.
  • Soybean raw contains 140 times more magnesium than beef Stroganoff. Soybean raw contains 280mg of magnesium, while beef Stroganoff contains 2mg.
  • Beef Stroganoff has a higher glycemic index (53) than soybean raw (14).

Soybeans, mature seeds, raw and Soup, beef stroganoff, canned, chunky style, ready-to-serve types were used in this article.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +13900%
Contains more CalciumCalcium +1285%
Contains more PotassiumPotassium +1183.6%
Contains more IronIron +1684.1%
Contains more CopperCopper +1558%
Contains more ZincZinc +344.5%
Contains more PhosphorusPhosphorus +1308%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +134.2%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 EVitamin E +107.3%
Contains more Vitamin B1Vitamin B1 +2085%
Contains more Vitamin B2Vitamin B2 +866.7%
Contains more Vitamin B3Vitamin B3 +1523%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +528.3%
Contains more FolateFolate +459.7%
Contains more CholineCholine +543.9%
Contains more Vitamin AVitamin A +8300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +118.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +615.5%
Contains more FatsFats +333.5%
Contains more CarbsCarbs +235.1%
Contains more OtherOther +247.9%
Contains more WaterWater +835.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 more Mono. FatMonounsaturated fat +183%
Contains more Poly. FatPolyunsaturated fat +4475.2%
Contains less Sat. FatSaturated fat -19.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Beef Stroganoff DV% diff.
Iron 15.7mg 0.88mg 185%
Copper 1.658mg 0.1mg 173%
Manganese 2.517mg 109%
Phosphorus 704mg 50mg 93%
Folate 375µg 67µg 77%
Polyunsaturated fat 11.255g 0.246g 73%
Vitamin B1 0.874mg 0.04mg 70%
Magnesium 280mg 2mg 66%
Protein 36.49g 5.1g 63%
Vitamin B2 0.87mg 0.09mg 60%
Potassium 1797mg 140mg 49%
Vitamin K 47µg 102.8µg 47%
Fiber 9.3g 0.6g 35%
Zinc 4.89mg 1.1mg 34%
Calcium 277mg 20mg 26%
Fats 19.94g 4.6g 24%
Vitamin B6 0.377mg 0.06mg 24%
Selenium 17.8µg 7.6µg 19%
Sodium 2mg 435mg 19%
Choline 115.9mg 18mg 18%
Calories 446kcal 98kcal 17%
Vitamin B5 0.793mg 16%
Vitamin B12 0µg 0.26µg 11%
Vitamin B3 1.623mg 0.1mg 10%
Vitamin A 1µg 84µg 9%
Monounsaturated fat 4.404g 1.556g 7%
Vitamin C 6mg 0mg 7%
Cholesterol 0mg 21mg 7%
Carbs 30.16g 9g 7%
Vitamin E 0.85mg 0.41mg 3%
Saturated fat 2.884g 2.324g 3%
Net carbs 20.86g 8.4g N/A
Sugar 7.33g 1.68g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Beef Stroganoff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
83%
Soybean raw
33%
Beef Stroganoff
Minerals Daily Need Coverage Score
244%
Soybean raw
24%
Beef Stroganoff

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 433mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Beef Stroganoff
Beef Stroganoff is lower in Sugar (difference - 5.65g)
Which food is lower in Saturated fat?
Beef Stroganoff
Beef Stroganoff is lower in Saturated fat (difference - 0.56g)
Which food is cheaper?
Beef Stroganoff
Beef Stroganoff is cheaper (difference - $3.4)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.