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  6. Steak vs. Beef Stroganoff

Steak vs. Beef Stroganoff — In-Depth Nutrition Comparison

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What are the differences between steak and beef Stroganoff?

  • Steak is higher in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, and iron, yet beef Stroganoff is higher in vitamin K.
  • Beef Stroganoff's daily need coverage for vitamin K is 84% more.
  • Steak has 51 times more vitamin B3 than beef Stroganoff. While steak has 5.149mg of vitamin B3, beef Stroganoff has only 0.1mg.
  • The amount of cholesterol in beef Stroganoff is lower.
  • The glycemic index of steak is lower.

We used Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Soup, beef stroganoff, canned, chunky style, ready-to-serve types in this article.

Infographic

Steak vs Beef Stroganoff infographic
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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.
Steak
Steak
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 +1050%
Contains more PotassiumPotassium +99.3%
Contains more IronIron +172.7%
Contains more ZincZinc +476.4%
Contains more PhosphorusPhosphorus +226%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +318.4%
Contains more CalciumCalcium +66.7%
Contains more CopperCopper +17.6%
~equal in Manganese ~mg

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.
Steak
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +85%
Contains more Vitamin B2Vitamin B2 +234.4%
Contains more Vitamin B3Vitamin B3 +5049%
Contains more Vitamin B6Vitamin B6 +733.3%
Contains more Vitamin B12Vitamin B12 +746.2%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin KVitamin K +6325%
Contains more FolateFolate +1016.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Steak Beef Stroganoff DV% diff.
Vitamin K 1.6µg 102.8µg 84%
Vitamin B12 2.2µg 0.26µg 81%
Zinc 6.34mg 1.1mg 48%
Selenium 31.8µg 7.6µg 44%
Protein 24.85g 5.1g 40%
Vitamin B6 0.5mg 0.06mg 34%
Vitamin B3 5.149mg 0.1mg 32%
Saturated fat 8.443g 2.324g 28%
Fats 19.02g 4.6g 22%
Monounsaturated fat 9.171g 1.556g 19%
Cholesterol 78mg 21mg 19%
Iron 2.4mg 0.88mg 19%
Vitamin B2 0.301mg 0.09mg 16%
Sodium 58mg 435mg 16%
Phosphorus 163mg 50mg 16%
Folate 6µg 67µg 15%
Calories 271kcal 98kcal 9%
Vitamin A 7µg 84µg 9%
Magnesium 23mg 2mg 5%
Polyunsaturated fat 0.896g 0.246g 4%
Potassium 279mg 140mg 4%
Vitamin E 0.41mg 3%
Vitamin B1 0.074mg 0.04mg 3%
Choline 18mg 3%
Carbs 0g 9g 3%
Copper 0.085mg 0.1mg 2%
Fiber 0g 0.6g 2%
Vitamin D 0.1µg 0µg 1%
Calcium 12mg 20mg 1%
Vitamin D 6IU 0IU 1%
Net carbs 0g 8.4g N/A
Sugar 0g 1.68g N/A
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +387.3%
Contains more FatsFats +313.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +43.7%
Contains more OtherOther +159.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 +489.4%
Contains more Poly. FatPolyunsaturated fat +264.2%
Contains less Sat. FatSaturated fat -72.5%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.