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

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What are the main differences between oatmeal and cream of mushroom soup?

  • Cream of mushroom soup has less iron, manganese, vitamin B6, vitamin B1, vitamin B3, vitamin B2, folate, phosphorus, and vitamin A than oatmeal.
  • Oatmeal's daily need coverage for iron is 73% higher.
  • Oatmeal has 108 times more vitamin A than cream of mushroom soup. Oatmeal has 433IU of vitamin A, while cream of mushroom soup has 4IU.
  • Oatmeal contains less sodium.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Soup, cream of mushroom, canned, prepared with equal volume water types in this comparison.

Infographic

Oatmeal 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.
Oatmeal
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +1200%
Contains more CalciumCalcium +1042.9%
Contains more PotassiumPotassium +96.8%
Contains more IronIron +6522.2%
Contains more CopperCopper +312.5%
Contains more ZincZinc +933.3%
Contains more PhosphorusPhosphorus +541.7%
Contains less SodiumSodium -85.6%
Contains more ManganeseManganese +3000%
Contains more SeleniumSelenium +257.1%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 +12900%
Contains more Vitamin B1Vitamin B1 +4233.3%
Contains more Vitamin B2Vitamin B2 +2587.5%
Contains more Vitamin B3Vitamin B3 +1689.9%
Contains more Vitamin B5Vitamin B5 +340.3%
Contains more Vitamin B6Vitamin B6 +4042.9%
Contains more FolateFolate +4300%
Contains more Vitamin EVitamin E +242.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +2300%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~4.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +259.1%
Contains more CarbsCarbs +250.5%
Contains more FatsFats +90.4%
Contains more OtherOther +68.4%
~equal in Water ~92.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -52.1%
Contains more Mono. FatMonounsaturated fat +52.7%
Contains more Poly. FatPolyunsaturated fat +233.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal 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 Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Cream of mushroom soup DV% diff.
Iron 5.96mg 0.09mg 73%
Manganese 0.558mg 0.018mg 23%
Vitamin B6 0.29mg 0.007mg 22%
Vitamin B1 0.26mg 0.006mg 21%
Vitamin B3 3.025mg 0.169mg 18%
Vitamin B2 0.215mg 0.008mg 16%
Vitamin A 130µg 1µg 14%
Sodium 49mg 340mg 13%
Folate 44µg 1µg 11%
Phosphorus 77mg 12mg 9%
Vitamin K 0.4µg 9.6µg 8%
Selenium 5µg 1.4µg 7%
Polyunsaturated fat 0.426g 1.42g 7%
Calcium 80mg 7mg 7%
Fiber 1.7g 0.3g 6%
Magnesium 26mg 2mg 6%
Copper 0.066mg 0.016mg 6%
Vitamin B5 0.317mg 0.072mg 5%
Zinc 0.62mg 0.06mg 5%
Starch 10.37g 4%
Carbs 11.67g 3.33g 3%
Protein 2.37g 0.66g 3%
Fats 1.36g 2.59g 2%
Saturated fat 0.226g 0.472g 1%
Monounsaturated fat 0.391g 0.597g 1%
Calories 68kcal 39kcal 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.07mg 0.24mg 1%
Potassium 61mg 31mg 1%
Vitamin D 0IU 4IU 1%
Net carbs 9.97g 3.03g N/A
Sugar 0.46g 0.2g N/A
Trans fat 0.003g N/A
Choline 4.7mg 4.7mg 0%
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
26%
Oatmeal
4%
Cream of mushroom soup
Minerals Daily Need Coverage Score
45%
Oatmeal
8%
Cream of mushroom soup

Comparison summary

Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 291mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 0.246g)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Cream of mushroom soup
Cream of mushroom soup is lower in Sugar (difference - 0.26g)
Which food is lower in glycemic index?
Cream of mushroom soup
Cream of mushroom soup is lower in glycemic index (difference - 79)
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 ($)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.