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Cheese sauce vs. Onion soup — In-Depth Nutrition Comparison

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A recap on the differences between cheese sauce and onion soup

  • Onion soup has less vitamin B2, phosphorus, folate, vitamin B5, vitamin B12, calcium, vitamin B1, and vitamin B3.
  • Cheese sauce covers your daily sodium needs 117% more than onion soup.
  • Onion soup has less saturated fat.

Food varieties used in this article are Sauce, cheese sauce mix, dry and Soup, onion, canned, condensed.

Infographic

Cheese sauce vs Onion soup infographic
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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 26% 61% 38% 19% 28% 30% 121% 418% 6.8% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 6.6% 4.9% 21% 33% 14% 3.9% 67% 26% 19%
Contains more MagnesiumMagnesium +1700%
Contains more CalciumCalcium +827.3%
Contains more PotassiumPotassium +664.3%
Contains more ZincZinc +122%
Contains more PhosphorusPhosphorus +3044.4%
Contains more CopperCopper +17.6%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +284.6%
~equal in Iron ~0.55mg

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 3% 19% 0% 0% 53% 156% 45% 90% 42% 58% 0% 101% 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 3.3% 1% 4.4% 0% 6.8% 4.6% 9.2% 0% 9.2% 0% 1% 9% 2.2%
Contains more Vitamin AVitamin A +1766.7%
Contains more Vitamin B1Vitamin B1 +681.5%
Contains more Vitamin B2Vitamin B2 +3290%
Contains more Vitamin B3Vitamin B3 +389.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +355%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1016.7%
Contains more Vitamin CVitamin C +11.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sauce Onion soup DV% diff.
Sodium 3202mg 516mg 117%
Vitamin B2 0.678mg 0.02mg 51%
Phosphorus 283mg 9mg 39%
Saturated fat 8.44g 0.21g 37%
Folate 134µg 12µg 31%
Vitamin B5 1.499mg 0mg 30%
Fats 18.33g 1.42g 26%
Calories 438kcal 46kcal 20%
Vitamin B12 0.46µg 0µg 19%
Calcium 204mg 22mg 18%
Carbs 60.52g 6.68g 18%
Monounsaturated fat 6.868g 0.61g 16%
Vitamin B1 0.211mg 0.027mg 15%
Vitamin B3 2.399mg 0.49mg 12%
Potassium 428mg 56mg 11%
Vitamin B6 0.182mg 0.04mg 11%
Protein 7.68g 3.06g 9%
Magnesium 36mg 2mg 8%
Cholesterol 23mg 0mg 8%
Selenium 3.5µg 6%
Manganese 0.052mg 0.2mg 6%
Vitamin A 56µg 3µg 6%
Zinc 1.11mg 0.5mg 6%
Polyunsaturated fat 0.983g 0.53g 3%
Copper 0.085mg 0.1mg 2%
Vitamin E 0.22mg 1%
Fiber 1g 0.7g 1%
Choline 4mg 1%
Iron 0.5mg 0.55mg 1%
Vitamin C 0.9mg 1mg 0%
Net carbs 59.52g 5.98g N/A
Sugar 10.26g 2.72g N/A
Vitamin K 0.4µg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 61% 4% 10%
Protein: 7.68 g
Fats: 18.33 g
Carbs: 60.52 g
Water: 3.78 g
Other: 9.69 g
3% 7% 86% 2%
Protein: 3.06 g
Fats: 1.42 g
Carbs: 6.68 g
Water: 86.35 g
Other: 2.49 g
Contains more ProteinProtein +151%
Contains more FatsFats +1190.8%
Contains more CarbsCarbs +806%
Contains more OtherOther +289.2%
Contains more WaterWater +2184.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 42% 6%
Saturated fat: Sat. Fat 8.44 g
Monounsaturated fat: Mono. Fat 6.868 g
Polyunsaturated fat: Poly. Fat 0.983 g
16% 45% 39%
Saturated fat: Sat. Fat 0.21 g
Monounsaturated fat: Mono. Fat 0.61 g
Polyunsaturated fat: Poly. Fat 0.53 g
Contains more Mono. FatMonounsaturated fat +1025.9%
Contains more Poly. FatPolyunsaturated fat +85.5%
Contains less Sat. FatSaturated fat -97.5%

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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. Cheese sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171584/nutrients
  2. Onion soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171551/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.