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

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Significant differences between Quinoa and Cream of mushroom soup

  • The amount of Manganese, Phosphorus, Copper, Iron, Magnesium, Folate, Fiber, Zinc, and Vitamin B6 in Quinoa is higher than in Cream of mushroom soup.
  • Quinoa covers your daily Manganese needs 27% more than Cream of mushroom soup.
  • Cream of mushroom soup has 42 times less Folate than Quinoa. Quinoa has 42µg of Folate, while Cream of mushroom soup has 1µg.
  • Quinoa contains less Sodium.

Specific food types used in this comparison are Quinoa, cooked and Soup, cream of mushroom, canned, prepared with equal volume water.

Infographic

Quinoa 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.
Contains more Calcium +142.9%
Contains more Iron +1555.6%
Contains more Magnesium +3100%
Contains more Phosphorus +1166.7%
Contains more Potassium +454.8%
Contains less Sodium -97.9%
Contains more Zinc +1716.7%
Contains more Copper +1100%
Contains more Manganese +3405.6%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 4% 2% 6% 3% 45% 2% 6% 3% 8%
Contains more Calcium +142.9%
Contains more Iron +1555.6%
Contains more Magnesium +3100%
Contains more Phosphorus +1166.7%
Contains more Potassium +454.8%
Contains less Sodium -97.9%
Contains more Zinc +1716.7%
Contains more Copper +1100%
Contains more Manganese +3405.6%
Contains more Selenium +100%

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.
Quinoa
7
:
Contains more Vitamin A +25%
Contains more Vitamin E +162.5%
Contains more Vitamin B1 +1683.3%
Contains more Vitamin B2 +1275%
Contains more Vitamin B3 +143.8%
Contains more Vitamin B6 +1657.1%
Contains more Folate +4100%
Contains more Vitamin D +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
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 +25%
Contains more Vitamin E +162.5%
Contains more Vitamin B1 +1683.3%
Contains more Vitamin B2 +1275%
Contains more Vitamin B3 +143.8%
Contains more Vitamin B6 +1657.1%
Contains more Folate +4100%
Contains more Vitamin D +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +566.7%
Contains more Carbs +539.6%
Contains more Fats +34.9%
Contains more Water +29.1%
Contains more Other +24.7%
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 Protein +566.7%
Contains more Carbs +539.6%
Contains more Fats +34.9%
Contains more Water +29.1%
Contains more Other +24.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -51.1%
Contains more Monounsaturated Fat +13.1%
Contains more Polyunsaturated fat +31.7%
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
19% 24% 57%
Saturated Fat: 0.472 g
Monounsaturated Fat: 0.597 g
Polyunsaturated fat: 1.42 g
Contains less Saturated Fat -51.1%
Contains more Monounsaturated Fat +13.1%
Contains more Polyunsaturated fat +31.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa 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 Quinoa Cream of mushroom soup Opinion
Net carbs 18.5g 3.03g Quinoa
Protein 4.4g 0.66g Quinoa
Fats 1.92g 2.59g Cream of mushroom soup
Carbs 21.3g 3.33g Quinoa
Calories 120kcal 39kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.87g 0.2g Cream of mushroom soup
Fiber 2.8g 0.3g Quinoa
Calcium 17mg 7mg Quinoa
Iron 1.49mg 0.09mg Quinoa
Magnesium 64mg 2mg Quinoa
Phosphorus 152mg 12mg Quinoa
Potassium 172mg 31mg Quinoa
Sodium 7mg 340mg Quinoa
Zinc 1.09mg 0.06mg Quinoa
Copper 0.192mg 0.016mg Quinoa
Manganese 0.631mg 0.018mg Quinoa
Selenium 2.8µg 1.4µg Quinoa
Vitamin A 5IU 4IU Quinoa
Vitamin A RAE 0µg 1µg Cream of mushroom soup
Vitamin E 0.63mg 0.24mg Quinoa
Vitamin D 0IU 4IU Cream of mushroom soup
Vitamin D 0µg 0.1µg Cream of mushroom soup
Vitamin B1 0.107mg 0.006mg Quinoa
Vitamin B2 0.11mg 0.008mg Quinoa
Vitamin B3 0.412mg 0.169mg Quinoa
Vitamin B5 0.072mg Cream of mushroom soup
Vitamin B6 0.123mg 0.007mg Quinoa
Folate 42µg 1µg Quinoa
Vitamin K 0µg 9.6µg Cream of mushroom soup
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Saturated Fat 0.231g 0.472g Quinoa
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.597g Cream of mushroom soup
Polyunsaturated fat 1.078g 1.42g Cream of mushroom soup

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Cream of mushroom soup
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Quinoa
4%
Cream of mushroom soup
Minerals Daily Need Coverage Score
38%
Quinoa
8%
Cream of mushroom soup

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 333mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 0.241g)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa
Quinoa is relatively richer in vitamins
Which food is lower in Sugar?
Cream of mushroom soup
Cream of mushroom soup is lower in Sugar (difference - 0.67g)
Which food is lower in glycemic index?
Cream of mushroom soup
Cream of mushroom soup is lower in glycemic index (difference - 53)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.