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  6. Watermelon vs. Beef Stroganoff

Watermelon vs. Beef Stroganoff — In-Depth Nutrition Comparison

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What are the main differences between watermelon and beef Stroganoff?

  • Watermelon is richer in vitamin C, yet beef Stroganoff is richer in vitamin K, folate, selenium, vitamin B12, zinc, and iron.
  • Beef Stroganoff's daily need coverage for vitamin K is 86% higher.
  • Watermelon contains less saturated fat.
  • Beef Stroganoff has a lower glycemic index than watermelon.

We used Watermelon, raw and Soup, beef stroganoff, canned, chunky style, ready-to-serve types in this comparison.

Infographic

Watermelon 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
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 +400%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +185.7%
Contains more PotassiumPotassium +25%
Contains more IronIron +266.7%
Contains more CopperCopper +138.1%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +354.5%
Contains more SeleniumSelenium +1800%

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
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 B3Vitamin B3 +78%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +720%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B2Vitamin B2 +328.6%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +102700%
Contains more FolateFolate +2133.3%
Contains more CholineCholine +339%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon Beef Stroganoff DV% diff.
Vitamin K 0.1µg 102.8µg 86%
Sodium 1mg 435mg 19%
Folate 3µg 67µg 16%
Selenium 0.4µg 7.6µg 13%
Vitamin B12 0µg 0.26µg 11%
Saturated fat 0.016g 2.324g 10%
Protein 0.61g 5.1g 9%
Vitamin C 8.1mg 0mg 9%
Zinc 0.1mg 1.1mg 9%
Iron 0.24mg 0.88mg 8%
Fats 0.15g 4.6g 7%
Cholesterol 0mg 21mg 7%
Copper 0.042mg 0.1mg 6%
Phosphorus 11mg 50mg 6%
Vitamin A 28µg 84µg 6%
Vitamin B2 0.021mg 0.09mg 5%
Vitamin B5 0.221mg 4%
Monounsaturated fat 0.037g 1.556g 4%
Fructose 3.36g 4%
Choline 4.1mg 18mg 3%
Calories 30kcal 98kcal 3%
Manganese 0.038mg 2%
Vitamin E 0.05mg 0.41mg 2%
Magnesium 10mg 2mg 2%
Potassium 112mg 140mg 1%
Calcium 7mg 20mg 1%
Polyunsaturated fat 0.05g 0.246g 1%
Vitamin B6 0.045mg 0.06mg 1%
Fiber 0.4g 0.6g 1%
Vitamin B1 0.033mg 0.04mg 1%
Carbs 7.55g 9g 0%
Net carbs 7.15g 8.4g N/A
Sugar 6.2g 1.68g N/A
Vitamin B3 0.178mg 0.1mg 0%
Tryptophan 0.007mg 0%
Threonine 0.027mg 0%
Isoleucine 0.019mg 0%
Leucine 0.018mg 0%
Lysine 0.062mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.015mg 0%
Valine 0.016mg 0%
Histidine 0.006mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 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 WaterWater +14.5%
Contains more ProteinProtein +736.1%
Contains more FatsFats +2966.7%
Contains more CarbsCarbs +19.2%
Contains more OtherOther +483.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 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 -99.3%
Contains more Mono. FatMonounsaturated fat +4105.4%
Contains more Poly. FatPolyunsaturated fat +392%

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.