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  6. Wild rice raw vs. Beef Stroganoff

Wild rice raw vs. Beef Stroganoff — In-Depth Nutrition Comparison

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How are wild rice raw and beef Stroganoff different?

  • Wild rice raw is richer in phosphorus, copper, zinc, magnesium, vitamin B3, vitamin B6, and fiber, while beef Stroganoff is higher in vitamin K and vitamin A.
  • Beef Stroganoff covers your daily need for vitamin K, 84% more than wild rice raw.
  • Wild rice raw contains 89 times more magnesium than beef Stroganoff. Wild rice raw contains 177mg of magnesium, while beef Stroganoff contains 2mg.
  • Wild rice raw is lower in sodium.

Wild rice, raw and Soup, beef stroganoff, canned, chunky style, ready-to-serve types were used in this article.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +8750%
Contains more PotassiumPotassium +205%
Contains more IronIron +122.7%
Contains more CopperCopper +424%
Contains more ZincZinc +441.8%
Contains more PhosphorusPhosphorus +766%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +171.4%
~equal in Calcium ~20mg

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +187.5%
Contains more Vitamin B2Vitamin B2 +191.1%
Contains more Vitamin B3Vitamin B3 +6633%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +551.7%
Contains more FolateFolate +41.8%
Contains more CholineCholine +94.4%
Contains more Vitamin AVitamin A +8300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +5310.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Beef Stroganoff DV% diff.
Vitamin K 1.9µg 102.8µg 84%
Manganese 1.329mg 58%
Phosphorus 433mg 50mg 55%
Copper 0.524mg 0.1mg 47%
Zinc 5.96mg 1.1mg 44%
Magnesium 177mg 2mg 42%
Vitamin B3 6.733mg 0.1mg 41%
Vitamin B6 0.391mg 0.06mg 25%
Fiber 6.2g 0.6g 22%
Carbs 74.9g 9g 22%
Vitamin B5 1.074mg 21%
Sodium 7mg 435mg 19%
Protein 14.73g 5.1g 19%
Iron 1.96mg 0.88mg 14%
Vitamin B2 0.262mg 0.09mg 13%
Calories 357kcal 98kcal 13%
Vitamin B12 0µg 0.26µg 11%
Saturated fat 0.156g 2.324g 10%
Vitamin A 1µg 84µg 9%
Selenium 2.8µg 7.6µg 9%
Potassium 427mg 140mg 8%
Cholesterol 0mg 21mg 7%
Folate 95µg 67µg 7%
Vitamin B1 0.115mg 0.04mg 6%
Fats 1.08g 4.6g 5%
Vitamin E 0.82mg 0.41mg 3%
Choline 35mg 18mg 3%
Monounsaturated fat 0.159g 1.556g 3%
Polyunsaturated fat 0.676g 0.246g 3%
Net carbs 68.7g 8.4g N/A
Calcium 21mg 20mg 0%
Sugar 2.5g 1.68g N/A
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +188.8%
Contains more CarbsCarbs +732.2%
Contains more FatsFats +325.9%
Contains more WaterWater +929.6%
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -93.3%
Contains more Poly. FatPolyunsaturated fat +174.8%
Contains more Mono. FatMonounsaturated fat +878.6%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.