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Coconut vs. Cream of mushroom soup — In-Depth Nutrition Comparison

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What are the differences between coconut and cream of mushroom soup?

  • Coconut is richer than cream of mushroom soup in manganese, copper, fiber, iron, selenium, phosphorus, potassium, and zinc.
  • Coconut's daily need coverage for saturated fat is 146% more.
  • Coconut has 83 times more manganese than cream of mushroom soup. While coconut has 1.5mg of manganese, cream of mushroom soup has only 0.018mg.
  • The amount of saturated fat in cream of mushroom soup is lower.

We used Nuts, coconut meat, raw and Soup, cream of mushroom, canned, prepared with equal volume water types in this article.

Infographic

Coconut vs Cream of mushroom soup 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.
Coconut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 2.1% 2.7% 3.4% 5.3% 1.6% 5.1% 44% 2.3% 7.6%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +1048.4%
Contains more IronIron +2600%
Contains more CopperCopper +2618.8%
Contains more ZincZinc +1733.3%
Contains more PhosphorusPhosphorus +841.7%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +8233.3%
Contains more SeleniumSelenium +621.4%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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% 4.8% 1.5% 1.5% 1.8% 3.2% 4.3% 1.6% 0% 24% 0.75% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1000%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +219.5%
Contains more Vitamin B5Vitamin B5 +316.7%
Contains more Vitamin B6Vitamin B6 +671.4%
Contains more FolateFolate +2500%
Contains more CholineCholine +157.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +4700%
~equal in Vitamin E ~0.24mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
3% 3% 92%
Protein: 0.66 g
Fats: 2.59 g
Carbs: 3.33 g
Water: 92.46 g
Other: 0.96 g
Contains more ProteinProtein +404.5%
Contains more FatsFats +1193.1%
Contains more CarbsCarbs +357.4%
Contains more WaterWater +96.8%
~equal in Other ~0.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
19% 24% 57%
Saturated fat: Sat. Fat 0.472 g
Monounsaturated fat: Mono. Fat 0.597 g
Polyunsaturated fat: Poly. Fat 1.42 g
Contains more Mono. FatMonounsaturated fat +138.7%
Contains less Sat. FatSaturated fat -98.4%
Contains more Poly. FatPolyunsaturated fat +288%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Cream of mushroom soup
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Cream of mushroom soup DV% diff.
Saturated fat 29.698g 0.472g 133%
Manganese 1.5mg 0.018mg 64%
Fats 33.49g 2.59g 48%
Copper 0.435mg 0.016mg 47%
Fiber 9g 0.3g 35%
Iron 2.43mg 0.09mg 29%
Calories 354kcal 39kcal 16%
Selenium 10.1µg 1.4µg 16%
Sodium 20mg 340mg 14%
Phosphorus 113mg 12mg 14%
Potassium 356mg 31mg 10%
Zinc 1.1mg 0.06mg 9%
Vitamin K 0.2µg 9.6µg 8%
Magnesium 32mg 2mg 7%
Polyunsaturated fat 0.366g 1.42g 7%
Folate 26µg 1µg 6%
Vitamin B1 0.066mg 0.006mg 5%
Protein 3.33g 0.66g 5%
Vitamin B5 0.3mg 0.072mg 5%
Vitamin C 3.3mg 0mg 4%
Carbs 15.23g 3.33g 4%
Vitamin B6 0.054mg 0.007mg 4%
Monounsaturated fat 1.425g 0.597g 2%
Vitamin B3 0.54mg 0.169mg 2%
Choline 12.1mg 4.7mg 1%
Calcium 14mg 7mg 1%
Vitamin B2 0.02mg 0.008mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Net carbs 6.23g 3.03g N/A
Sugar 6.23g 0.2g N/A
Vitamin E 0.24mg 0.24mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Cream of mushroom soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Coconut
4%
Cream of mushroom soup
Minerals Daily Need Coverage Score
63%
Coconut
8%
Cream of mushroom soup

Comparison summary

Which food is lower in Sugar?
Cream of mushroom soup
Cream of mushroom soup is lower in Sugar (difference - 6.03g)
Which food is lower in Saturated fat?
Cream of mushroom soup
Cream of mushroom soup is lower in Saturated fat (difference - 29.226g)
Which food is lower in glycemic index?
Cream of mushroom soup
Cream of mushroom soup is lower in glycemic index (difference - 59)
Which food is cheaper?
Cream of mushroom soup
Cream of mushroom soup is cheaper (difference - $2.6)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 320mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Cream of mushroom soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172915/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.