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Minestrone vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between minestrone and wheat ?

  • Minestrone is richer in vitamin A, yet wheat is richer in manganese, phosphorus, copper, vitamin B3, iron, zinc, magnesium, vitamin B1, and vitamin B6.
  • Wheat 's daily need coverage for manganese is 124% higher.

We used Soup, minestrone, canned, prepared with equal volume water and Wheat, durum types in this comparison.

Infographic

Minestrone vs Wheat 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +4700%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +231.5%
Contains more IronIron +826.3%
Contains more CopperCopper +984.3%
Contains more ZincZinc +1241.9%
Contains more PhosphorusPhosphorus +2108.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1881.6%

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.
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1804.5%
Contains more Vitamin B2Vitamin B2 +572.2%
Contains more Vitamin B3Vitamin B3 +1623.3%
Contains more Vitamin B5Vitamin B5 +567.9%
Contains more Vitamin B6Vitamin B6 +922%
Contains more FolateFolate +186.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Minestrone Wheat DV% diff.
Selenium 89.4µg 163%
Manganese 0.152mg 3.012mg 124%
Phosphorus 23mg 508mg 69%
Copper 0.051mg 0.553mg 56%
Vitamin B3 0.391mg 6.738mg 40%
Iron 0.38mg 3.52mg 39%
Zinc 0.31mg 4.16mg 35%
Magnesium 3mg 144mg 34%
Vitamin B1 0.022mg 0.419mg 33%
Vitamin B6 0.041mg 0.419mg 29%
Protein 1.77g 13.68g 24%
Carbs 4.66g 71.13g 22%
Vitamin B5 0.14mg 0.935mg 16%
Calories 34kcal 339kcal 15%
Sodium 254mg 2mg 11%
Potassium 130mg 431mg 9%
Vitamin B2 0.018mg 0.121mg 8%
Folate 15µg 43µg 7%
Vitamin A 49µg 0µg 5%
Polyunsaturated fat 0.46g 0.978g 3%
Fiber 0.4g 2%
Fats 1.04g 2.47g 2%
Calcium 14mg 34mg 2%
Saturated fat 0.23g 0.454g 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 4.26g 71.13g N/A
Cholesterol 1mg 0mg 0%
Monounsaturated fat 0.29g 0.344g 0%
Tryptophan 0.013mg 0.176mg 0%
Threonine 0.043mg 0.366mg 0%
Isoleucine 0.054mg 0.533mg 0%
Leucine 0.098mg 0.934mg 0%
Lysine 0.076mg 0.303mg 0%
Methionine 0.018mg 0.221mg 0%
Phenylalanine 0.064mg 0.681mg 0%
Valine 0.074mg 0.594mg 0%
Histidine 0.03mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +734.8%
Contains more ProteinProtein +672.9%
Contains more FatsFats +137.5%
Contains more CarbsCarbs +1426.4%
Contains more OtherOther +48.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -49.3%
Contains more Mono. FatMonounsaturated fat +18.6%
Contains more Poly. FatPolyunsaturated fat +112.6%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.