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Onion soup vs. Bean and ham soup — In-Depth Nutrition Comparison

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A recap on differences between onion soup and bean and ham soup

  • Onion soup has less fiber and iron.
  • Onion soup covers your daily sodium needs 14% more than bean and ham soup.
  • Bean and ham soup has less sodium.

Food varieties used in this article are Soup, onion, canned, condensed and Soup, bean & ham, canned, reduced sodium, prepared with water or ready-to-serve.

Infographic

Onion soup vs Bean and ham 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 1.4% 6.6% 4.9% 21% 33% 14% 3.9% 67% 26% 19%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 11% 14% 38% 27% 14% 5.6% 24% 30% 23%
Contains more CopperCopper +22%
Contains more MagnesiumMagnesium +850%
Contains more CalciumCalcium +72.7%
Contains more PotassiumPotassium +182.1%
Contains more IronIron +85.5%
Contains more PhosphorusPhosphorus +44.4%
Contains less SodiumSodium -63.8%
Contains more ManganeseManganese +14%
Contains more SeleniumSelenium +22.9%
~equal in Zinc ~0.53mg

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 3.3% 1% 4.4% 0% 6.8% 4.6% 9.2% 0% 9.2% 0% 1% 9% 2.2%
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 3.7% 12% 7.8% 0% 14% 6.7% 6.1% 7.7% 11% 3.8% 13% 22% 9.8%
Contains more Vitamin B3Vitamin B3 +51.2%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin EVitamin E +77.3%
Contains more Vitamin B1Vitamin B1 +107.4%
Contains more Vitamin B2Vitamin B2 +45%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1175%
Contains more FolateFolate +141.7%
Contains more CholineCholine +350%
~equal in Vitamin C ~1.1mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 86% 2%
Protein: 3.06 g
Fats: 1.42 g
Carbs: 6.68 g
Water: 86.35 g
Other: 2.49 g
4% 14% 80%
Protein: 4.19 g
Fats: 1.03 g
Carbs: 13.66 g
Water: 79.91 g
Other: 1.21 g
Contains more FatsFats +37.9%
Contains more OtherOther +105.8%
Contains more ProteinProtein +36.9%
Contains more CarbsCarbs +104.5%
~equal in Water ~79.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 45% 39%
Saturated fat: Sat. Fat 0.21 g
Monounsaturated fat: Mono. Fat 0.61 g
Polyunsaturated fat: Poly. Fat 0.53 g
27% 44% 29%
Saturated fat: Sat. Fat 0.252 g
Monounsaturated fat: Mono. Fat 0.415 g
Polyunsaturated fat: Poly. Fat 0.269 g
Contains less Sat. FatSaturated fat -16.7%
Contains more Mono. FatMonounsaturated fat +47%
Contains more Poly. FatPolyunsaturated fat +97%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion soup Bean and ham soup
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Onion soup Bean and ham soup DV% diff.
Sodium 516mg 187mg 14%
Fiber 0.7g 4g 13%
Iron 0.55mg 1.02mg 6%
Folate 12µg 29µg 4%
Vitamin K 0.4µg 5.1µg 4%
Magnesium 2mg 19mg 4%
Vitamin A 3µg 35µg 4%
Choline 4mg 18mg 3%
Vitamin B5 0mg 0.128mg 3%
Potassium 56mg 158mg 3%
Vitamin B1 0.027mg 0.056mg 2%
Protein 3.06g 4.19g 2%
Calories 46kcal 81kcal 2%
Copper 0.1mg 0.082mg 2%
Calcium 22mg 38mg 2%
Carbs 6.68g 13.66g 2%
Polyunsaturated fat 0.53g 0.269g 2%
Vitamin E 0.22mg 0.39mg 1%
Manganese 0.2mg 0.228mg 1%
Selenium 3.5µg 4.3µg 1%
Cholesterol 0mg 2mg 1%
Vitamin B2 0.02mg 0.029mg 1%
Phosphorus 9mg 13mg 1%
Vitamin B12 0µg 0.03µg 1%
Fats 1.42g 1.03g 1%
Vitamin B3 0.49mg 0.324mg 1%
Vitamin C 1mg 1.1mg 0%
Net carbs 5.98g 9.66g N/A
Sugar 2.72g 3.17g N/A
Zinc 0.5mg 0.53mg 0%
Vitamin B6 0.04mg 0.046mg 0%
Saturated fat 0.21g 0.252g 0%
Monounsaturated fat 0.61g 0.415g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion soup Bean and ham soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
4%
Onion soup
9%
Bean and ham soup
Minerals Daily Need Coverage Score
20%
Onion soup
20%
Bean and ham soup

Comparison summary

Which food is lower in Cholesterol?
Onion soup
Onion soup is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Onion soup
Onion soup is lower in Sugar (difference - 0.45g)
Which food is lower in Saturated fat?
Onion soup
Onion soup is lower in Saturated fat (difference - 0.042g)
Which food contains less Sodium?
Bean and ham soup
Bean and ham soup contains less Sodium (difference - 329mg)
Which food is richer in minerals?
Bean and ham soup
Bean and ham soup is relatively richer in minerals
Which food is richer in vitamins?
Bean and ham soup
Bean and ham soup is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Onion soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171551/nutrients
  2. Bean and ham soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174533/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.