Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Significant differences between cream of mushroom soup and chard raw

  • The amount of vitamin K, vitamin A, vitamin C, iron, magnesium, copper, manganese, vitamin E, potassium, and vitamin B6 in chard raw is higher than in cream of mushroom soup.
  • Chard raw covers your daily vitamin K needs 684% more than cream of mushroom soup.

Specific food types used in this comparison are Soup, cream of mushroom, canned, prepared with equal volume water and Chard, swiss, raw.

Infographic

Cream of mushroom soup vs Chard raw 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 1.4% 2.1% 2.7% 3.4% 5.3% 1.6% 5.1% 44% 2.3% 7.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more SeleniumSelenium +55.6%
Contains more MagnesiumMagnesium +3950%
Contains more CalciumCalcium +628.6%
Contains more PotassiumPotassium +1122.6%
Contains more IronIron +1900%
Contains more CopperCopper +1018.8%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +283.3%
Contains less SodiumSodium -37.4%
Contains more ManganeseManganese +1933.3%

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% 4.8% 1.5% 1.5% 1.8% 3.2% 4.3% 1.6% 0% 24% 0.75% 2.6%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +30500%
Contains more Vitamin EVitamin E +687.5%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +1025%
Contains more Vitamin B3Vitamin B3 +136.7%
Contains more Vitamin B5Vitamin B5 +138.9%
Contains more Vitamin B6Vitamin B6 +1314.3%
Contains more Vitamin KVitamin K +8545.8%
Contains more FolateFolate +1300%
Contains more CholineCholine +283%
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 0.66 g
Fats: 2.59 g
Carbs: 3.33 g
Water: 92.46 g
Other: 0.96 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +1195%
Contains more ProteinProtein +172.7%
Contains more CarbsCarbs +12.3%
Contains more OtherOther +66.7%
~equal in Water ~92.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 24% 57%
Saturated fat: Sat. Fat 0.472 g
Monounsaturated fat: Mono. Fat 0.597 g
Polyunsaturated fat: Poly. Fat 1.42 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +1392.5%
Contains more Poly. FatPolyunsaturated fat +1928.6%
Contains less Sat. FatSaturated fat -93.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream of mushroom soup Chard raw DV% diff.
Vitamin K 9.6µg 830µg 684%
Vitamin A 1µg 306µg 34%
Vitamin C 0mg 30mg 33%
Iron 0.09mg 1.8mg 21%
Magnesium 2mg 81mg 19%
Copper 0.016mg 0.179mg 18%
Manganese 0.018mg 0.366mg 15%
Vitamin E 0.24mg 1.89mg 11%
Potassium 31mg 379mg 10%
Polyunsaturated fat 1.42g 0.07g 9%
Vitamin B6 0.007mg 0.099mg 7%
Vitamin B2 0.008mg 0.09mg 6%
Sodium 340mg 213mg 6%
Fiber 0.3g 1.6g 5%
Phosphorus 12mg 46mg 5%
Calcium 7mg 51mg 4%
Fats 2.59g 0.2g 4%
Vitamin B1 0.006mg 0.04mg 3%
Zinc 0.06mg 0.36mg 3%
Folate 1µg 14µg 3%
Vitamin B5 0.072mg 0.172mg 2%
Protein 0.66g 1.8g 2%
Choline 4.7mg 18mg 2%
Saturated fat 0.472g 0.03g 2%
Monounsaturated fat 0.597g 0.04g 1%
Calories 39kcal 19kcal 1%
Selenium 1.4µg 0.9µg 1%
Vitamin B3 0.169mg 0.4mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Carbs 3.33g 3.74g 0%
Net carbs 3.03g 2.14g N/A
Sugar 0.2g 1.1g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Which food is preferable for your diet?

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

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
4%
Cream of mushroom soup
185%
Chard raw
Minerals Daily Need Coverage Score
8%
Cream of mushroom soup
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Cream of mushroom soup
Cream of mushroom soup is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Cream of mushroom soup
Cream of mushroom soup is lower in glycemic index (difference - 32)
Which food is cheaper?
Cream of mushroom soup
Cream of mushroom soup is cheaper (difference - $0.4)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 127mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.442g)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw 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. Cream of mushroom soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172915/nutrients
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.