Macaroni and cheese vs Beef stew
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Macaroni and cheese, box mix with cheese sauce, unprepared is higher in more vitamins & minerals
Calories (kcal)
Macaroni and 334
Beef stew 99
Protein (g)
Macaroni and 12.7
Beef stew 4.41
Carbs (g)
Macaroni and 46.7
Beef stew 7.85
Fat (g)
Macaroni and 10.7
Beef stew 5.53
Fiber (g)
Macaroni and 1.80
Beef stew 0.900
Quick answers
Which has more protein?
Macaroni and cheese, box mix with cheese sauce, unprepared — 12.7g vs 4.41g per 100g.
Which has fewer calories?
Beef stew, canned entree — 99 vs 334 kcal per 100g.
Which is more nutrient-dense?
Macaroni and cheese, box mix with cheese sauce, unprepared scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Macaroni and cheese | Beef stew | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 334 kcal | 99 kcal | +237% |
| Macronutrients | |||
| Water | 26.9 g | 80.8 g | -67% |
| Protein | 12.7 g | 4.41 g | +189% |
| Total lipid (fat) | 10.7 g | 5.53 g | +93% |
| Carbohydrate, by difference | 46.7 g | 7.85 g | +494% |
| Fiber, total dietary | 1.80 g | 0.900 g | +100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.18 g | 2.18 g | -46% |
| Fatty acids, total monounsaturated | 6.07 g | 2.54 g | +139% |
| Cholesterol | 3.00 mg | 13.0 mg | -77% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.600 mg | 0.700 mg | -14% |
| Thiamin (Vitamin B1) | 0.525 mg | 0.073 mg | +619% |
| Riboflavin (Vitamin B2) | 0.372 mg | 0.053 mg | +602% |
| Niacin (Vitamin B3) | 4.00 mg | 1.10 mg | +265% |
| Pantothenic acid (Vitamin B5) | — | 0.120 mg | |
| Vitamin B-6 — Pyridoxine | 0.113 mg | 0.087 mg | +30% |
| Biotin (Vitamin B7) | 134 ug | 14.0 ug | +857% |
| Folate, total (Vitamin B9) | 119 ug | 0 ug | |
| Choline, total | 24.7 mg | 15.6 mg | +58% |
| Vitamin B-12 — Cobalamin | 0.390 ug | 0.500 ug | -22% |
| Vitamin A, RAE | 6.00 ug | 11.0 ug | -45% |
| Carotene, beta | 14.0 ug | 106 ug | -87% |
| Carotene, alpha | 0 ug | 53.0 ug | -100% |
| Vitamin E (alpha-tocopherol) | 1.48 mg | 0.270 mg | +448% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 145 mg | 12.0 mg | +1108% |
| Iron, Fe | 2.07 mg | 2.48 mg | -17% |
| Magnesium, Mg | 34.0 mg | 8.00 mg | +325% |
| Phosphorus, P | 391 mg | 42.0 mg | +831% |
| Potassium, K | 197 mg | 163 mg | +21% |
| Sodium, Na | 766 mg | 388 mg | +97% |
| Zinc, Zn | 1.30 mg | 1.00 mg | +30% |
| Copper, Cu | 0.163 mg | 0.141 mg | +16% |
| Manganese, Mn | 0.470 mg | 0.059 mg | +697% |
| Selenium, Se | 37.0 ug | 4.70 ug | +687% |
| Other Nutrients | |||
| Energy | 1396 kj | 413 kj | +238% |
| Ash | 3.06 g | 1.43 g | +114% |
| Total Sugars | 6.43 g | 1.76 g | +265% |
| Sucrose | — | 0.480 g | |
| Glucose | — | 0.950 g | |
| Fructose | — | 0.330 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Starch | — | 5.43 g | |
| Fluoride, F | — | 56.5 ug | |
| Folic acid (Vitamin B9 — synthetic) | 14.0 ug | 14.0 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 217 ug | 14.0 ug | +1450% |
| Betaine | — | 1.80 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 5.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 3.00 ug | 3.00 ug | = |
| Vitamin A, IU | 42.0 IU | 223 IU | -81% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 28.0 ug | -100% |
| Lycopene | 19.0 ug | 4.00 ug | +375% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.010 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.010 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 5.80 ug | 6.20 ug | -6% |
| SFA 4:0 (Butyric acid) | 0.019 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.009 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.006 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.013 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.013 g | 0.010 g | +30% |
| SFA 14:0 (Myristic acid) | 0.051 g | 0.169 g | -70% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.028 g | |
| SFA 16:0 (Palmitic acid) | 0.699 g | 1.23 g | -43% |
| SFA 17:0 (Margaric acid) | — | 0.066 g | |
| SFA 18:0 (Stearic acid) | 0.270 g | 0.673 g | -60% |
| SFA 20:0 (Arachidic acid) | — | 0.007 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.056 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.031 g | 0.227 g | -86% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.064 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.91 g | 2.15 g | +175% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.121 g | 0.036 g | +236% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.010 g | -100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 2.96 g | 0.251 g | +1080% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.10 g | 0.200 g | +951% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.860 g | 0.034 g | +2429% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.017 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.147 g | 0.020 g | +635% |
| Threonine (EAA) | 0.400 g | 0.157 g | +155% |
| Isoleucine (EAA, BCAA) | 0.474 g | 0.148 g | +220% |
| Leucine (EAA, BCAA) | 0.859 g | 0.271 g | +217% |
| Lysine (EAA) | 0.424 g | 0.239 g | +77% |
| Methionine (EAA) | 0.162 g | 0.090 g | +80% |
| Cystine (conditionally essential) | 0.169 g | 0.040 g | +323% |
| Phenylalanine (EAA) | 0.522 g | 0.147 g | +255% |
| Tyrosine (conditionally essential) | 0.290 g | 0.084 g | +245% |
| Valine (EAA, BCAA) | 0.539 g | 0.182 g | +196% |
| Arginine (conditionally essential) | 0.375 g | 0.200 g | +87% |
| Histidine (EAA) | 0.251 g | 0.103 g | +144% |
| Alanine | 0.352 g | 0.242 g | +45% |
| Aspartic acid | 0.594 g | 0.382 g | +55% |
| Glutamic acid | 3.19 g | 0.705 g | +353% |
| Glycine (conditionally essential) | 0.310 g | 0.252 g | +23% |
| Proline (conditionally essential) | 1.17 g | 0.208 g | +463% |
| Serine | 0.516 g | 0.156 g | +231% |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | — | 1.10 mg | |
| Choline from phosphatidylcholine | — | 9.80 mg | |
| Choline from phosphocholine | — | 0.700 mg | |
| Choline from sphingomyelin | — | 1.10 mg | |
| Free Choline | — | 2.90 mg | |
| Total Choline | — | 16.0 mg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 56.5 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Macaroni and cheese, box mix with cheese sauce, unprepared nutrition facts Beef stew, canned entree nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +1108% in Macaroni and cheese, box mix with cheese sauce, unprepared Biotin (Vitamin B7) +857% in Macaroni and cheese, box mix with cheese sauce, unprepared Phosphorus, P +831% in Macaroni and cheese, box mix with cheese sauce, unprepared Manganese, Mn +697% in Macaroni and cheese, box mix with cheese sauce, unprepared
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