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  6. Cream of mushroom soup vs. Mustard Greens Raw

Cream of mushroom soup vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between cream of mushroom soup and mustard Greens Raw

  • The amount of vitamin K, vitamin C, vitamin A, iron, copper, vitamin B6, vitamin E, fiber, and calcium in mustard Greens Raw is higher than in cream of mushroom soup.
  • Mustard Greens Raw cover your daily need for vitamin K, 207% more than cream of mushroom soup.
  • Cream of mushroom soup contains 17 times more sodium than mustard Greens Raw. While cream of mushroom soup contains 340mg of sodium, mustard Greens Raw contain only 20mg.

These are the specific foods used in this comparison Soup, cream of mushroom, canned, prepared with equal volume water and Mustard greens, raw.

Infographic

Cream of mushroom soup vs Mustard Greens 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +55.6%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +1542.9%
Contains more PotassiumPotassium +1138.7%
Contains more IronIron +1722.2%
Contains more CopperCopper +931.3%
Contains more ZincZinc +316.7%
Contains more PhosphorusPhosphorus +383.3%
Contains less SodiumSodium -94.1%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more CholineCholine +840%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15000%
Contains more Vitamin EVitamin E +737.5%
Contains more Vitamin B1Vitamin B1 +1233.3%
Contains more Vitamin B2Vitamin B2 +1275%
Contains more Vitamin B3Vitamin B3 +373.4%
Contains more Vitamin B5Vitamin B5 +191.7%
Contains more Vitamin B6Vitamin B6 +2471.4%
Contains more Vitamin KVitamin K +2582.3%
Contains more FolateFolate +1100%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cream of mushroom soup Mustard Greens Raw DV% diff.
Vitamin K 9.6µg 257.5µg 207%
Vitamin C 0mg 70mg 78%
Iron 0.09mg 1.64mg 19%
Vitamin A 1µg 151µg 17%
Copper 0.016mg 0.165mg 17%
Sodium 340mg 20mg 14%
Vitamin B6 0.007mg 0.18mg 13%
Fiber 0.3g 3.2g 12%
Vitamin E 0.24mg 2.01mg 12%
Calcium 7mg 115mg 11%
Potassium 31mg 384mg 10%
Polyunsaturated fat 1.42g 0.038g 9%
Vitamin B2 0.008mg 0.11mg 8%
Magnesium 2mg 32mg 7%
Phosphorus 12mg 58mg 7%
Vitamin B1 0.006mg 0.08mg 6%
Protein 0.66g 2.86g 4%
Vitamin B3 0.169mg 0.8mg 4%
Vitamin B5 0.072mg 0.21mg 3%
Folate 1µg 12µg 3%
Fats 2.59g 0.42g 3%
Zinc 0.06mg 0.25mg 2%
Saturated fat 0.472g 0.01g 2%
Monounsaturated fat 0.597g 0.092g 1%
Choline 4.7mg 0.5mg 1%
Calories 39kcal 27kcal 1%
Selenium 1.4µg 0.9µg 1%
Manganese 0.018mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Net carbs 3.03g 1.47g N/A
Carbs 3.33g 4.67g 0%
Sugar 0.2g 1.32g N/A

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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more FatsFats +516.7%
Contains more ProteinProtein +333.3%
Contains more CarbsCarbs +40.2%
Contains more OtherOther +40.6%
~equal in Water ~90.7g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +548.9%
Contains more Poly. FatPolyunsaturated fat +3636.8%
Contains less Sat. FatSaturated fat -97.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.