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  6. Squid vs. Beef Stroganoff

Squid vs. Beef Stroganoff — In-Depth Nutrition Comparison

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How are squid and beef Stroganoff different?

  • Squid has more vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, vitamin B6, and calcium than beef Stroganoff.
  • Daily need coverage for vitamin B12 for squid is 214% higher.
  • Squid contains 19 times more vitamin B2 than beef Stroganoff. While squid contains 1.729mg of vitamin B2, beef Stroganoff contains only 0.09mg.
  • Beef Stroganoff has less cholesterol.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Soup, beef stroganoff, canned, chunky style, ready-to-serve are the varieties used in this article.

Infographic

Squid 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.
Squid
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
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 +2900%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +355%
Contains more IronIron +1131.8%
Contains more CopperCopper +898%
Contains more ZincZinc +214.5%
Contains more PhosphorusPhosphorus +1060%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1078.9%
Contains less SodiumSodium -41.5%

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.
Squid
Squid
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
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 +141.7%
Contains more Vitamin B2Vitamin B2 +1821.1%
Contains more Vitamin B3Vitamin B3 +2089%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +350%
Contains more Vitamin B12Vitamin B12 +1976.9%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more FolateFolate +179.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Squid Beef Stroganoff DV% diff.
Vitamin B12 5.4µg 0.26µg 214%
Selenium 89.6µg 7.6µg 149%
Vitamin B2 1.729mg 0.09mg 126%
Iron 10.84mg 0.88mg 125%
Copper 0.998mg 0.1mg 100%
Vitamin K 102.8µg 86%
Phosphorus 580mg 50mg 76%
Cholesterol 224mg 21mg 68%
Protein 32.48g 5.1g 55%
Zinc 3.46mg 1.1mg 21%
Vitamin B5 0.9mg 18%
Vitamin B6 0.27mg 0.06mg 16%
Calcium 180mg 20mg 16%
Potassium 637mg 140mg 15%
Magnesium 60mg 2mg 14%
Sodium 744mg 435mg 13%
Vitamin A 203µg 84µg 13%
Vitamin B3 2.189mg 0.1mg 13%
Folate 24µg 67µg 11%
Saturated fat 0.236g 2.324g 9%
Manganese 0.209mg 9%
Vitamin C 8.5mg 0mg 9%
Fats 1.4g 4.6g 5%
Choline 18mg 3%
Monounsaturated fat 0.162g 1.556g 3%
Calories 158kcal 98kcal 3%
Vitamin E 0.41mg 3%
Vitamin B1 0.017mg 0.04mg 2%
Fiber 0g 0.6g 2%
Carbs 1.64g 9g 2%
Net carbs 1.64g 8.4g N/A
Sugar 1.68g N/A
Polyunsaturated fat 0.268g 0.246g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 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 +536.9%
Contains more OtherOther +140%
Contains more FatsFats +228.6%
Contains more CarbsCarbs +448.8%
Contains more WaterWater +30.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 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 -89.8%
Contains more Mono. FatMonounsaturated fat +860.5%
~equal in Polyunsaturated fat ~0.246g

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.