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

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Differences between filo and cream of mushroom soup

  • Cream of mushroom soup contains less vitamin B1, selenium, iron, vitamin B2, vitamin B3, folate, manganese, copper, phosphorus, and fiber than filo.
  • Filo's daily need coverage for vitamin B1 is 45% higher.
  • Cream of mushroom soup contains 88 times less folate than filo. Filo contains 88µg of folate, while cream of mushroom soup contains 1µg.

The food types used in this comparison are Phyllo dough and Soup, cream of mushroom, canned, prepared with equal volume water.

Infographic

Filo vs Cream of mushroom soup 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.
Filo
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
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%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +138.7%
Contains more IronIron +3466.7%
Contains more CopperCopper +531.3%
Contains more ZincZinc +716.7%
Contains more PhosphorusPhosphorus +525%
Contains more ManganeseManganese +2544.4%
Contains more SeleniumSelenium +1564.3%
Contains less SodiumSodium -29.6%

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.
Filo
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% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
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%
Contains more Vitamin B1Vitamin B1 +8916.7%
Contains more Vitamin B2Vitamin B2 +4162.5%
Contains more Vitamin B3Vitamin B3 +2310.1%
Contains more Vitamin B5Vitamin B5 +319.4%
Contains more Vitamin B6Vitamin B6 +328.6%
Contains more FolateFolate +8700%
Contains more CholineCholine +46.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +284%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
3% 3% 92%
Protein: 0.66 g
Fats: 2.59 g
Carbs: 3.33 g
Water: 92.46 g
Other: 0.96 g
Contains more ProteinProtein +975.8%
Contains more FatsFats +131.7%
Contains more CarbsCarbs +1479.6%
Contains more OtherOther +77.1%
Contains more WaterWater +183.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
19% 24% 57%
Saturated fat: Sat. Fat 0.472 g
Monounsaturated fat: Mono. Fat 0.597 g
Polyunsaturated fat: Poly. Fat 1.42 g
Contains more Mono. FatMonounsaturated fat +427.5%
Contains less Sat. FatSaturated fat -67.9%
Contains more Poly. FatPolyunsaturated fat +53.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Filo Cream of mushroom soup DV% diff.
Vitamin B1 0.541mg 0.006mg 45%
Selenium 23.3µg 1.4µg 40%
Iron 3.21mg 0.09mg 39%
Vitamin B2 0.341mg 0.008mg 26%
Vitamin B3 4.073mg 0.169mg 24%
Folate 88µg 1µg 22%
Manganese 0.476mg 0.018mg 20%
Carbs 52.6g 3.33g 16%
Protein 7.1g 0.66g 13%
Calories 299kcal 39kcal 13%
Copper 0.101mg 0.016mg 9%
Phosphorus 75mg 12mg 9%
Monounsaturated fat 3.149g 0.597g 6%
Sodium 483mg 340mg 6%
Vitamin K 2.5µg 9.6µg 6%
Fiber 1.9g 0.3g 6%
Vitamin B5 0.302mg 0.072mg 5%
Fats 6g 2.59g 5%
Saturated fat 1.47g 0.472g 5%
Zinc 0.49mg 0.06mg 4%
Polyunsaturated fat 0.923g 1.42g 3%
Magnesium 15mg 2mg 3%
Vitamin B6 0.03mg 0.007mg 2%
Vitamin D 0IU 4IU 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.08mg 0.24mg 1%
Potassium 74mg 31mg 1%
Net carbs 50.7g 3.03g N/A
Calcium 11mg 7mg 0%
Sugar 0.18g 0.2g N/A
Vitamin A 0µg 1µg 0%
Choline 6.9mg 4.7mg 0%
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Filo Cream of mushroom soup
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
30%
Filo
4%
Cream of mushroom soup
Minerals Daily Need Coverage Score
47%
Filo
8%
Cream of mushroom soup

Comparison summary

Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Cream of mushroom soup
Cream of mushroom soup contains less Sodium (difference - 143mg)
Which food is lower in Saturated fat?
Cream of mushroom soup
Cream of mushroom soup is lower in Saturated fat (difference - 0.998g)
Which food is lower in glycemic index?
Cream of mushroom soup
Cream of mushroom soup is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients
  2. Cream of mushroom soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172915/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.