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  6. Mashed potato vs. Cream of mushroom soup

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

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Important differences between mashed potato and cream of mushroom soup

  • Cream of mushroom soup has less vitamin B6, potassium, phosphorus, and vitamin B3.
  • Mashed potato has 9 times more potassium than cream of mushroom soup. Mashed potato has 286mg of potassium, while cream of mushroom soup has 31mg.

The food varieties used in the comparison are Fast foods, potato, mashed and Soup, cream of mushroom, canned, prepared with equal volume water.

Infographic

Mashed potato vs Cream of mushroom soup 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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 +157.1%
Contains more PotassiumPotassium +822.6%
Contains more IronIron +244.4%
Contains more CopperCopper +118.8%
Contains more ZincZinc +266.7%
Contains more PhosphorusPhosphorus +391.7%
Contains less SodiumSodium -10%
Contains more ManganeseManganese +444.4%
Contains more SeleniumSelenium +75%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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 AVitamin A +4200%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +539.1%
Contains more Vitamin B6Vitamin B6 +1614.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +185.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +62.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mashed potato Cream of mushroom soup DV% diff.
Vitamin B6 0.12mg 0.007mg 9%
Potassium 286mg 31mg 8%
Phosphorus 59mg 12mg 7%
Vitamin B3 1.08mg 0.169mg 6%
Vitamin A 43µg 1µg 5%
Starch 12.1g 5%
Fiber 1.3g 0.3g 4%
Carbs 14.65g 3.33g 4%
Calories 89kcal 39kcal 3%
Vitamin K 5.9µg 9.6µg 3%
Vitamin B12 0.07µg 0µg 3%
Manganese 0.098mg 0.018mg 3%
Iron 0.31mg 0.09mg 3%
Magnesium 15mg 2mg 3%
Copper 0.035mg 0.016mg 2%
Choline 13.4mg 4.7mg 2%
Folate 9µg 1µg 2%
Protein 1.65g 0.66g 2%
Vitamin B2 0.015mg 0.008mg 1%
Polyunsaturated fat 1.342g 1.42g 1%
Zinc 0.22mg 0.06mg 1%
Vitamin B5 0.072mg 1%
Vitamin D 0IU 4IU 1%
Vitamin B1 0.015mg 0.006mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.42mg 0.24mg 1%
Calcium 18mg 7mg 1%
Sodium 306mg 340mg 1%
Selenium 0.8µg 1.4µg 1%
Fats 2.82g 2.59g 0%
Net carbs 13.35g 3.03g N/A
Sugar 0.5g 0.2g N/A
Trans fat 0.105g N/A
Saturated fat 0.577g 0.472g 0%
Monounsaturated fat 0.72g 0.597g 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 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 +150%
Contains more CarbsCarbs +339.9%
Contains more OtherOther +31.3%
Contains more WaterWater +16.1%
~equal in Fats ~2.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 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 +20.6%
Contains less Sat. FatSaturated fat -18.2%
~equal in Polyunsaturated fat ~1.42g

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.