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

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The main differences between cream of mushroom soup and kohlrabi

  • Cream of mushroom soup has more vitamin K; however, kohlrabi has more vitamin C, fiber, copper, vitamin B6, potassium, and manganese.
  • Daily need coverage for vitamin C for kohlrabi is 69% higher.
  • Kohlrabi has 96 times less vitamin K than cream of mushroom soup. Cream of mushroom soup has 9.6µg of vitamin K, while kohlrabi has 0.1µg.
  • Kohlrabi is lower in sodium.

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

Infographic

Cream of mushroom soup vs Kohlrabi 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more ZincZinc +100%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +850%
Contains more CalciumCalcium +242.9%
Contains more PotassiumPotassium +1029%
Contains more IronIron +344.4%
Contains more CopperCopper +706.3%
Contains more PhosphorusPhosphorus +283.3%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +672.2%

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +9500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +733.3%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +136.7%
Contains more Vitamin B5Vitamin B5 +129.2%
Contains more Vitamin B6Vitamin B6 +2042.9%
Contains more FolateFolate +1500%
Contains more CholineCholine +161.7%
~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% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more FatsFats +2490%
Contains more ProteinProtein +157.6%
Contains more CarbsCarbs +86.2%
~equal in Water ~91g
~equal in Other ~1g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +8428.6%
Contains more Poly. FatPolyunsaturated fat +2858.3%
Contains less Sat. FatSaturated fat -97.2%

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

All nutrients comparison - raw data values

Nutrient Cream of mushroom soup Kohlrabi DV% diff.
Vitamin C 0mg 62mg 69%
Sodium 340mg 20mg 14%
Fiber 0.3g 3.6g 13%
Copper 0.016mg 0.129mg 13%
Vitamin B6 0.007mg 0.15mg 11%
Polyunsaturated fat 1.42g 0.048g 9%
Potassium 31mg 350mg 9%
Vitamin K 9.6µg 0.1µg 8%
Phosphorus 12mg 46mg 5%
Manganese 0.018mg 0.139mg 5%
Folate 1µg 16µg 4%
Vitamin B1 0.006mg 0.05mg 4%
Magnesium 2mg 19mg 4%
Fats 2.59g 0.1g 4%
Iron 0.09mg 0.4mg 4%
Vitamin B5 0.072mg 0.165mg 2%
Calcium 7mg 24mg 2%
Saturated fat 0.472g 0.013g 2%
Protein 0.66g 1.7g 2%
Vitamin E 0.24mg 0.48mg 2%
Calories 39kcal 27kcal 1%
Monounsaturated fat 0.597g 0.007g 1%
Choline 4.7mg 12.3mg 1%
Selenium 1.4µg 0.7µg 1%
Vitamin B3 0.169mg 0.4mg 1%
Vitamin B2 0.008mg 0.02mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Carbs 3.33g 6.2g 1%
Net carbs 3.03g 2.6g N/A
Sugar 0.2g 2.6g N/A
Zinc 0.06mg 0.03mg 0%
Vitamin A 1µg 2µg 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream of mushroom soup Kohlrabi
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
23%
Kohlrabi
Minerals Daily Need Coverage Score
8%
Cream of mushroom soup
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 320mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.459g)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food is lower in Sugar?
Cream of mushroom soup
Cream of mushroom soup is lower in Sugar (difference - 2.4g)
Which food is lower in glycemic index?
Cream of mushroom soup
Cream of mushroom soup is lower in glycemic index (difference - 20)
Which food is cheaper?
Cream of mushroom soup
Cream of mushroom soup is cheaper (difference - $0.6)
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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.