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  6. Cream of mushroom soup vs. Tofu

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

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Significant differences between cream of mushroom soup and tofu

  • The amount of iron, calcium, manganese, copper, selenium, phosphorus, zinc, magnesium, and vitamin B1 in tofu is higher than in cream of mushroom soup.
  • Tofu covers your daily iron needs 66% more than cream of mushroom soup.
  • Tofu has 49 times less sodium than cream of mushroom soup. Cream of mushroom soup has 340mg of sodium, while tofu has 7mg.

Specific food types used in this comparison are Soup, cream of mushroom, canned, prepared with equal volume water and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Cream of mushroom soup vs Tofu 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%
Tofu
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +290.3%
Contains more IronIron +5855.6%
Contains more CopperCopper +1106.3%
Contains more ZincZinc +1233.3%
Contains more PhosphorusPhosphorus +708.3%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +3261.1%
Contains more SeleniumSelenium +535.7%

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%
Tofu
Tofu
7
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1250%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +15.4%
Contains more Vitamin B6Vitamin B6 +571.4%
Contains more FolateFolate +1400%
Contains more CholineCholine +512.8%
~equal in Vitamin B5 ~0.068mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cream of mushroom soup Tofu DV% diff.
Iron 0.09mg 5.36mg 66%
Calcium 7mg 350mg 34%
Manganese 0.018mg 0.605mg 26%
Copper 0.016mg 0.193mg 20%
Protein 0.66g 8.08g 15%
Sodium 340mg 7mg 14%
Selenium 1.4µg 8.9µg 14%
Phosphorus 12mg 97mg 12%
Polyunsaturated fat 1.42g 2.699g 9%
Magnesium 2mg 30mg 7%
Zinc 0.06mg 0.8mg 7%
Vitamin K 9.6µg 2.4µg 6%
Vitamin B1 0.006mg 0.081mg 6%
Folate 1µg 15µg 4%
Choline 4.7mg 28.8mg 4%
Vitamin B6 0.007mg 0.047mg 3%
Vitamin B2 0.008mg 0.052mg 3%
Fats 2.59g 4.78g 3%
Potassium 31mg 121mg 3%
Calories 39kcal 76kcal 2%
Vitamin E 0.24mg 0.01mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Saturated fat 0.472g 0.691g 1%
Monounsaturated fat 0.597g 1.056g 1%
Vitamin C 0mg 0.1mg 0%
Carbs 3.33g 1.87g 0%
Net carbs 3.03g 1.57g N/A
Sugar 0.2g 0.62g N/A
Fiber 0.3g 0.3g 0%
Vitamin A 1µg 0%
Vitamin B3 0.169mg 0.195mg 0%
Vitamin B5 0.072mg 0.068mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

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
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +78.1%
Contains more OtherOther +33.3%
Contains more ProteinProtein +1124.2%
Contains more FatsFats +84.6%
~equal in Water ~84.55g

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -31.7%
Contains more Mono. FatMonounsaturated fat +76.9%
Contains more Poly. FatPolyunsaturated fat +90.1%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.