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

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The main differences between cream of mushroom soup and fortune cookie

  • Cream of mushroom soup has more vitamin K; however, fortune cookie has more iron, folate, vitamin B1, vitamin B3, vitamin B2, manganese, and fiber.
  • Daily need coverage for iron for fortune cookie is 17% higher.
  • Fortune cookie has 11 times less sodium than cream of mushroom soup. Cream of mushroom soup has 340mg of sodium, while fortune cookie has 31mg.

Food types used in this article are Soup, cream of mushroom, canned, prepared with equal volume water and Cookies, fortune.

Infographic

Cream of mushroom soup vs Fortune cookie 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 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 5% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +32.3%
Contains more IronIron +1500%
Contains more CopperCopper +275%
Contains more ZincZinc +183.3%
Contains more PhosphorusPhosphorus +191.7%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +955.6%
Contains more SeleniumSelenium +107.1%

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 0% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +772.7%
Contains more Vitamin B1Vitamin B1 +2933.3%
Contains more Vitamin B2Vitamin B2 +1525%
Contains more Vitamin B3Vitamin B3 +988.8%
Contains more Vitamin B5Vitamin B5 +312.5%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +6500%
Contains more CholineCholine +27.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg

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
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Contains more WaterWater +1055.8%
Contains more ProteinProtein +536.4%
Contains more CarbsCarbs +2422.5%
Contains more OtherOther +14.6%
~equal in Fats ~2.7g

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
27% 54% 19%
Saturated fat: Sat. Fat 0.669 g
Monounsaturated fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains less Sat. FatSaturated fat -29.4%
Contains more Poly. FatPolyunsaturated fat +204.7%
Contains more Mono. FatMonounsaturated fat +125.3%

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 Fortune cookie
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cream of mushroom soup Fortune cookie DV% diff.
Carbs 3.33g 84g 27%
Calories 39kcal 378kcal 17%
Iron 0.09mg 1.44mg 17%
Folate 1µg 66µg 16%
Vitamin B1 0.006mg 0.182mg 15%
Sodium 340mg 31mg 13%
Vitamin B3 0.169mg 1.84mg 10%
Vitamin B2 0.008mg 0.13mg 9%
Manganese 0.018mg 0.19mg 7%
Vitamin K 9.6µg 1.1µg 7%
Protein 0.66g 4.2g 7%
Polyunsaturated fat 1.42g 0.466g 6%
Vitamin B5 0.072mg 0.297mg 5%
Fiber 0.3g 1.6g 5%
Copper 0.016mg 0.06mg 5%
Phosphorus 12mg 35mg 3%
Selenium 1.4µg 2.9µg 3%
Monounsaturated fat 0.597g 1.345g 2%
Saturated fat 0.472g 0.669g 1%
Vitamin D 4IU 0IU 1%
Cholesterol 0mg 2mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.24mg 0.03mg 1%
Magnesium 2mg 7mg 1%
Calcium 7mg 12mg 1%
Zinc 0.06mg 0.17mg 1%
Fats 2.59g 2.7g 0%
Net carbs 3.03g 82.4g N/A
Potassium 31mg 41mg 0%
Sugar 0.2g 45.42g N/A
Vitamin A 1µg 1µg 0%
Vitamin B6 0.007mg 0.013mg 0%
Vitamin B12 0µg 0.01µg 0%
Choline 4.7mg 6mg 0%
Tryptophan 0.061mg 0%
Threonine 0.123mg 0%
Isoleucine 0.165mg 0%
Leucine 0.295mg 0%
Lysine 0.157mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.203mg 0%
Valine 0.192mg 0%
Histidine 0.088mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream of mushroom soup Fortune cookie
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
4%
Cream of mushroom soup
15%
Fortune cookie
Minerals Daily Need Coverage Score
8%
Cream of mushroom soup
15%
Fortune cookie

Comparison summary

Which food is richer in minerals?
Fortune cookie
Fortune cookie is relatively richer in minerals
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 309mg)
Which food is richer in vitamins?
Fortune cookie
Fortune cookie is relatively richer in vitamins
Which food is lower in Cholesterol?
Cream of mushroom soup
Cream of mushroom soup is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Cream of mushroom soup
Cream of mushroom soup is lower in Sugar (difference - 45.22g)
Which food is lower in Saturated fat?
Cream of mushroom soup
Cream of mushroom soup is lower in Saturated fat (difference - 0.197g)
Which food is lower in glycemic index?
Cream of mushroom soup
Cream of mushroom soup is lower in glycemic index (difference - 77)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.