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  6. Tofu vs. Beef Stroganoff

Tofu vs. Beef Stroganoff — In-Depth Nutrition Comparison

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What are the main differences between tofu and beef Stroganoff?

  • Tofu is richer in calcium, copper, iron, phosphorus, selenium, magnesium, and vitamin B1, yet beef Stroganoff is richer in vitamin A and vitamin B12.
  • Tofu's daily need coverage for calcium is 66% higher.
  • Tofu has 29 times more magnesium than beef Stroganoff. Tofu has 58mg of magnesium, while beef Stroganoff has 2mg.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than beef Stroganoff.

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

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
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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 +2800%
Contains more CalciumCalcium +3315%
Contains more PotassiumPotassium +69.3%
Contains more IronIron +202.3%
Contains more CopperCopper +278%
Contains more ZincZinc +42.7%
Contains more PhosphorusPhosphorus +280%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +128.9%

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
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 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 B1Vitamin B1 +295%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B3Vitamin B3 +281%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +131%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Beef Stroganoff DV% diff.
Vitamin K 102.8µg 86%
Calcium 683mg 20mg 66%
Manganese 1.181mg 51%
Copper 0.378mg 0.1mg 31%
Polyunsaturated fat 4.921g 0.246g 31%
Protein 17.27g 5.1g 24%
Iron 2.66mg 0.88mg 22%
Phosphorus 190mg 50mg 20%
Selenium 17.4µg 7.6µg 18%
Sodium 14mg 435mg 18%
Magnesium 58mg 2mg 13%
Vitamin B12 0µg 0.26µg 11%
Vitamin B1 0.158mg 0.04mg 10%
Folate 29µg 67µg 10%
Vitamin A 84µg 9%
Cholesterol 0mg 21mg 7%
Fiber 2.3g 0.6g 7%
Fats 8.72g 4.6g 6%
Saturated fat 1.261g 2.324g 5%
Zinc 1.57mg 1.1mg 4%
Vitamin B5 0.133mg 3%
Potassium 237mg 140mg 3%
Vitamin E 0.41mg 3%
Choline 18mg 3%
Calories 144kcal 98kcal 2%
Vitamin B6 0.092mg 0.06mg 2%
Vitamin B3 0.381mg 0.1mg 2%
Carbs 2.78g 9g 2%
Vitamin B2 0.102mg 0.09mg 1%
Monounsaturated fat 1.925g 1.556g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 8.4g N/A
Sugar 1.68g N/A
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 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 +238.6%
Contains more FatsFats +89.6%
Contains more CarbsCarbs +223.7%
Contains more WaterWater +14.4%
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 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 -45.7%
Contains more Mono. FatMonounsaturated fat +23.7%
Contains more Poly. FatPolyunsaturated fat +1900.4%

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.