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  6. Mustard Greens Raw vs. Cream of mushroom soup

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

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Summary of differences between Mustard Greens Raw and Cream of mushroom soup

  • The amount of Vitamin K, Vitamin C, Iron, Vitamin A RAE, Copper, Vitamin B6, Vitamin E , Fiber, and Calcium in Mustard Greens Raw are higher than in Cream of mushroom soup.
  • Mustard Greens Raw covers your daily need of Vitamin K 207% more than Cream of mushroom soup.
  • The amount of Sodium in Mustard Greens Raw are lower.

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

Infographic

Mustard Greens Raw 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.
Mustard Greens Raw
Mustard Greens Raw
8
:
2
Cream of mushroom soup
Cream of mushroom soup
Contains more Calcium +1542.9%
Contains more Iron +1722.2%
Contains more Magnesium +1500%
Contains more Phosphorus +383.3%
Contains more Potassium +1138.7%
Contains less Sodium -94.1%
Contains more Zinc +316.7%
Contains more Copper +931.3%
Contains more Selenium +55.6%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Cream of mushroom soup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 4% 2% 6% 3% 45% 2% 6% 3% 8%
Contains more Calcium +1542.9%
Contains more Iron +1722.2%
Contains more Magnesium +1500%
Contains more Phosphorus +383.3%
Contains more Potassium +1138.7%
Contains less Sodium -94.1%
Contains more Zinc +316.7%
Contains more Copper +931.3%
Contains more Selenium +55.6%

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.
Mustard Greens Raw
Mustard Greens Raw
10
:
1
Cream of mushroom soup
Cream of mushroom soup
Contains more Vitamin A +75500%
Contains more Vitamin E +737.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +1275%
Contains more Vitamin B3 +373.4%
Contains more Vitamin B5 +191.7%
Contains more Vitamin B6 +2471.4%
Contains more Folate +1100%
Contains more Vitamin K +2582.3%
Contains more Vitamin D +∞%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Cream of mushroom soup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 2% 2% 4% 5% 2% 1% 0% 24%
Contains more Vitamin A +75500%
Contains more Vitamin E +737.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +1275%
Contains more Vitamin B3 +373.4%
Contains more Vitamin B5 +191.7%
Contains more Vitamin B6 +2471.4%
Contains more Folate +1100%
Contains more Vitamin K +2582.3%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
3
:
2
Cream of mushroom soup
Cream of mushroom soup
Contains more Protein +333.3%
Contains more Carbs +40.2%
Contains more Other +40.6%
Contains more Fats +516.7%
Equal in Water - 92.46
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Cream of mushroom soup
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 Protein +333.3%
Contains more Carbs +40.2%
Contains more Other +40.6%
Contains more Fats +516.7%
Equal in Water - 92.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens Raw
Mustard Greens Raw
1
:
2
Cream of mushroom soup
Cream of mushroom soup
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +548.9%
Contains more Polyunsaturated fat +3636.8%
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Cream of mushroom soup
19% 24% 57%
Saturated Fat: 0.472 g
Monounsaturated Fat: 0.597 g
Polyunsaturated fat: 1.42 g
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +548.9%
Contains more Polyunsaturated fat +3636.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Cream of mushroom soup Opinion
Net carbs 1.47g 3.03g Cream of mushroom soup
Protein 2.86g 0.66g Mustard Greens Raw
Fats 0.42g 2.59g Cream of mushroom soup
Carbs 4.67g 3.33g Mustard Greens Raw
Calories 27kcal 39kcal Cream of mushroom soup
Sugar 1.32g 0.2g Cream of mushroom soup
Fiber 3.2g 0.3g Mustard Greens Raw
Calcium 115mg 7mg Mustard Greens Raw
Iron 1.64mg 0.09mg Mustard Greens Raw
Magnesium 32mg 2mg Mustard Greens Raw
Phosphorus 58mg 12mg Mustard Greens Raw
Potassium 384mg 31mg Mustard Greens Raw
Sodium 20mg 340mg Mustard Greens Raw
Zinc 0.25mg 0.06mg Mustard Greens Raw
Copper 0.165mg 0.016mg Mustard Greens Raw
Manganese 0.018mg Cream of mushroom soup
Selenium 0.9µg 1.4µg Cream of mushroom soup
Vitamin A 3024IU 4IU Mustard Greens Raw
Vitamin A RAE 151µg 1µg Mustard Greens Raw
Vitamin E 2.01mg 0.24mg Mustard Greens Raw
Vitamin D 0IU 4IU Cream of mushroom soup
Vitamin D 0µg 0.1µg Cream of mushroom soup
Vitamin C 70mg 0mg Mustard Greens Raw
Vitamin B1 0.08mg 0.006mg Mustard Greens Raw
Vitamin B2 0.11mg 0.008mg Mustard Greens Raw
Vitamin B3 0.8mg 0.169mg Mustard Greens Raw
Vitamin B5 0.21mg 0.072mg Mustard Greens Raw
Vitamin B6 0.18mg 0.007mg Mustard Greens Raw
Folate 12µg 1µg Mustard Greens Raw
Vitamin K 257.5µg 9.6µg Mustard Greens Raw
Saturated Fat 0.01g 0.472g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.597g Cream of mushroom soup
Polyunsaturated fat 0.038g 1.42g Cream of mushroom soup

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Raw Cream of mushroom soup
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
102%
Mustard Greens Raw
4%
Cream of mushroom soup
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
8%
Cream of mushroom soup

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 320mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.462g)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is lower in Sugar?
Cream of mushroom soup
Cream of mushroom soup is lower in Sugar (difference - 1.12g)
Which food is lower in glycemic index?
Cream of mushroom soup
Cream of mushroom soup is lower in glycemic index (difference - 32)
Which food is cheaper?
Cream of mushroom soup
Cream of mushroom soup is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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