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  6. Tofu vs. Beef Stroganoff

Tofu vs. Beef Stroganoff — In-Depth Nutrition Comparison

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What are the differences between tofu and beef Stroganoff?

  • Tofu is higher in iron, calcium, and copper, yet beef Stroganoff is higher in vitamin K, vitamin A, folate, and vitamin B12.
  • Beef Stroganoff's daily need coverage for vitamin K is 84% more.
  • Tofu has 18 times more calcium than beef Stroganoff. While tofu has 350mg of calcium, beef Stroganoff has only 20mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of tofu is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Soup, beef stroganoff, canned, chunky style, ready-to-serve types in this article.

Infographic

Tofu 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.
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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 +1400%
Contains more CalciumCalcium +1650%
Contains more IronIron +509.1%
Contains more CopperCopper +93%
Contains more PhosphorusPhosphorus +94%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +17.1%
Contains more PotassiumPotassium +15.7%
Contains more ZincZinc +37.5%

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.
Tofu
Tofu
5
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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 B1Vitamin B1 +102.5%
Contains more Vitamin B3Vitamin B3 +95%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +60%
Contains more Vitamin EVitamin E +4000%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4183.3%
Contains more FolateFolate +346.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Beef Stroganoff DV% diff.
Vitamin K 2.4µg 102.8µg 84%
Iron 5.36mg 0.88mg 56%
Calcium 350mg 20mg 33%
Manganese 0.605mg 26%
Sodium 7mg 435mg 19%
Polyunsaturated fat 2.699g 0.246g 16%
Folate 15µg 67µg 13%
Vitamin B12 0µg 0.26µg 11%
Copper 0.193mg 0.1mg 10%
Vitamin A 84µg 9%
Magnesium 30mg 2mg 7%
Cholesterol 0mg 21mg 7%
Phosphorus 97mg 50mg 7%
Saturated fat 0.691g 2.324g 7%
Protein 8.08g 5.1g 6%
Zinc 0.8mg 1.1mg 3%
Vitamin E 0.01mg 0.41mg 3%
Vitamin B2 0.052mg 0.09mg 3%
Vitamin B1 0.081mg 0.04mg 3%
Choline 28.8mg 18mg 2%
Carbs 1.87g 9g 2%
Selenium 8.9µg 7.6µg 2%
Vitamin B6 0.047mg 0.06mg 1%
Monounsaturated fat 1.056g 1.556g 1%
Calories 76kcal 98kcal 1%
Vitamin B5 0.068mg 1%
Vitamin B3 0.195mg 0.1mg 1%
Fiber 0.3g 0.6g 1%
Potassium 121mg 140mg 1%
Fats 4.78g 4.6g 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 8.4g N/A
Sugar 0.62g 1.68g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 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 +58.4%
Contains more CarbsCarbs +381.3%
Contains more OtherOther +94.4%
~equal in Fats ~4.6g
~equal in Water ~79.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 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 -70.3%
Contains more Poly. FatPolyunsaturated fat +997.2%
Contains more Mono. FatMonounsaturated fat +47.3%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.