Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Zucchini
  5. Compare
  6. Zucchini vs. Beef Stroganoff

Zucchini vs. Beef Stroganoff — In-Depth Nutrition Comparison

Compare

What are the differences between zucchini and beef Stroganoff?

  • Zucchini is higher in vitamin C and vitamin B6, yet beef Stroganoff is higher in vitamin K, selenium, vitamin A, vitamin B12, folate, and zinc.
  • Beef Stroganoff's daily need coverage for vitamin K is 82% more.
  • The amount of saturated fat in zucchini is lower.
  • The glycemic index of zucchini is lower.

We used Squash, summer, zucchini, includes skin, raw and Soup, beef stroganoff, canned, chunky style, ready-to-serve types in this article.

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 +800%
Contains more PotassiumPotassium +86.4%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +25%
Contains more IronIron +137.8%
Contains more CopperCopper +88.7%
Contains more ZincZinc +243.8%
Contains more PhosphorusPhosphorus +31.6%
Contains more SeleniumSelenium +3700%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
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 B1Vitamin B1 +12.5%
Contains more Vitamin B3Vitamin B3 +351%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +171.7%
Contains more Vitamin AVitamin A +740%
Contains more Vitamin EVitamin E +241.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2290.7%
Contains more FolateFolate +179.2%
Contains more CholineCholine +89.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.09mg

All nutrients comparison - raw data values

Nutrient Zucchini Beef Stroganoff DV% diff.
Vitamin K 4.3µg 102.8µg 82%
Vitamin C 17.9mg 0mg 20%
Sodium 8mg 435mg 19%
Selenium 0.2µg 7.6µg 13%
Folate 24µg 67µg 11%
Vitamin B12 0µg 0.26µg 11%
Saturated fat 0.084g 2.324g 10%
Manganese 0.177mg 8%
Vitamin B6 0.163mg 0.06mg 8%
Protein 1.21g 5.1g 8%
Vitamin A 10µg 84µg 8%
Cholesterol 0mg 21mg 7%
Zinc 0.32mg 1.1mg 7%
Fats 0.32g 4.6g 7%
Iron 0.37mg 0.88mg 6%
Copper 0.053mg 0.1mg 5%
Monounsaturated fat 0.011g 1.556g 4%
Vitamin B5 0.204mg 4%
Calories 17kcal 98kcal 4%
Potassium 261mg 140mg 4%
Magnesium 18mg 2mg 4%
Vitamin E 0.12mg 0.41mg 2%
Fructose 1.38g 2%
Phosphorus 38mg 50mg 2%
Vitamin B3 0.451mg 0.1mg 2%
Fiber 1g 0.6g 2%
Choline 9.5mg 18mg 2%
Carbs 3.11g 9g 2%
Polyunsaturated fat 0.091g 0.246g 1%
Net carbs 2.11g 8.4g N/A
Calcium 16mg 20mg 0%
Sugar 2.5g 1.68g N/A
Vitamin B1 0.045mg 0.04mg 0%
Vitamin B2 0.094mg 0.09mg 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +18.6%
Contains more ProteinProtein +321.5%
Contains more FatsFats +1337.5%
Contains more CarbsCarbs +189.4%
Contains more OtherOther +145.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -96.4%
Contains more Mono. FatMonounsaturated fat +14045.5%
Contains more Poly. FatPolyunsaturated fat +170.3%

People also compare

Zucchini
Zucchini vs Vegetable
Vegetable
Zucchini
Zucchini vs Cucumber
Cucumber
Zucchini
Zucchini vs Eggplant
Eggplant
Beef Stroganoff
Beef Stroganoff vs Dashi
Dashi
Beef Stroganoff
Beef Stroganoff vs Bockwurst
Bockwurst
Beef Stroganoff
Beef Stroganoff vs Marinara sauce
Marinara sauce

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.