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

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The main differences between mustard Greens and cream of mushroom soup

  • Cream of mushroom soup contains less vitamin K, vitamin A, vitamin C, copper, calcium, vitamin E, iron, vitamin B6, and fiber than mustard Greens.
  • Daily need coverage for vitamin K for mustard Greens is 486% higher.
  • Mustard Greens are lower in sodium.

Food types used in this article are Mustard greens, cooked, boiled, drained, without salt and Soup, cream of mushroom, canned, prepared with equal volume water.

Infographic

Mustard Greens 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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
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 +550%
Contains more CalciumCalcium +1585.7%
Contains more PotassiumPotassium +422.6%
Contains more IronIron +866.7%
Contains more CopperCopper +812.5%
Contains more ZincZinc +266.7%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -97.4%
Contains more SeleniumSelenium +133.3%

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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8%
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 0% 0.33% 4.8% 1.5% 1.5% 1.8% 3.2% 4.3% 1.6% 0% 24% 0.75%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +61700%
Contains more Vitamin EVitamin E +641.7%
Contains more Vitamin B1Vitamin B1 +583.3%
Contains more Vitamin B2Vitamin B2 +687.5%
Contains more Vitamin B3Vitamin B3 +156.2%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more Vitamin B6Vitamin B6 +1300%
Contains more Vitamin KVitamin K +6074%
Contains more FolateFolate +800%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Cream of mushroom soup DV% diff.
Vitamin K 592.7µg 9.6µg 486%
Vitamin A 618µg 1µg 69%
Vitamin C 25.3mg 0mg 28%
Copper 0.146mg 0.016mg 14%
Sodium 9mg 340mg 14%
Calcium 118mg 7mg 11%
Iron 0.87mg 0.09mg 10%
Vitamin E 1.78mg 0.24mg 10%
Polyunsaturated fat 0.046g 1.42g 9%
Fiber 2g 0.3g 7%
Vitamin B6 0.098mg 0.007mg 7%
Protein 2.56g 0.66g 4%
Potassium 162mg 31mg 4%
Phosphorus 42mg 12mg 4%
Vitamin B2 0.063mg 0.008mg 4%
Fats 0.47g 2.59g 3%
Magnesium 13mg 2mg 3%
Vitamin B1 0.041mg 0.006mg 3%
Vitamin B3 0.433mg 0.169mg 2%
Folate 9µg 1µg 2%
Saturated fat 0.012g 0.472g 2%
Calories 26kcal 39kcal 1%
Vitamin D 0 IU 4 IU 1%
Zinc 0.22mg 0.06mg 1%
Vitamin D 0µg 0.1µg 1%
Manganese 0.018mg 1%
Selenium 0.6µg 1.4µg 1%
Vitamin B5 0.12mg 0.072mg 1%
Choline 0.4mg 4.7mg 1%
Monounsaturated fat 0.11g 0.597g 1%
Net carbs 2.51g 3.03g N/A
Carbs 4.51g 3.33g 0%
Sugar 1.41g 0.2g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 +287.9%
Contains more CarbsCarbs +35.4%
Contains more FatsFats +451.1%
Contains more OtherOther +41.2%
~equal in Water ~92.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 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 less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +442.7%
Contains more Poly. FatPolyunsaturated fat +2987%

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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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.