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
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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 MagnesiumMagnesium | +3100% |
| Contains more CalciumCalcium | +142.9% |
| Contains more PotassiumPotassium | +454.8% |
| Contains more IronIron | +1555.6% |
| Contains more CopperCopper | +1100% |
| Contains more ZincZinc | +1716.7% |
| Contains more PhosphorusPhosphorus | +1166.7% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +3405.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin EVitamin E | +162.5% |
| Contains more Vitamin B1Vitamin B1 | +1683.3% |
| Contains more Vitamin B2Vitamin B2 | +1275% |
| Contains more Vitamin B3Vitamin B3 | +143.8% |
| Contains more Vitamin B6Vitamin B6 | +1657.1% |
| Contains more FolateFolate | +4100% |
| Contains more CholineCholine | +389.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 0.018mg | 27% |
| Phosphorus | 152mg | 12mg | 20% |
| Copper | 0.192mg | 0.016mg | 20% |
| Iron | 1.49mg | 0.09mg | 18% |
| Magnesium | 64mg | 2mg | 15% |
| Sodium | 7mg | 340mg | 14% |
| Folate | 42µg | 1µg | 10% |
| Fiber | 2.8g | 0.3g | 10% |
| Zinc | 1.09mg | 0.06mg | 9% |
| Vitamin B6 | 0.123mg | 0.007mg | 9% |
| Vitamin B1 | 0.107mg | 0.006mg | 8% |
| Vitamin K | 0µg | 9.6µg | 8% |
| Vitamin B2 | 0.11mg | 0.008mg | 8% |
| Protein | 4.4g | 0.66g | 7% |
| Starch | 17.63g | 7% | |
| Carbs | 21.3g | 3.33g | 6% |
| Potassium | 172mg | 31mg | 4% |
| Calories | 120kcal | 39kcal | 4% |
| Choline | 23mg | 4.7mg | 3% |
| Selenium | 2.8µg | 1.4µg | 3% |
| Vitamin E | 0.63mg | 0.24mg | 3% |
| Polyunsaturated fat | 1.078g | 1.42g | 2% |
| Vitamin B3 | 0.412mg | 0.169mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin B5 | 0.072mg | 1% | |
| Calcium | 17mg | 7mg | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Fats | 1.92g | 2.59g | 1% |
| Saturated fat | 0.231g | 0.472g | 1% |
| Net carbs | 18.5g | 3.03g | N/A |
| Sugar | 0.87g | 0.2g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Monounsaturated fat | 0.528g | 0.597g | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
0.66 g
Fats:
2.59 g
Carbs:
3.33 g
Water:
92.46 g
Other:
0.96 g
| Contains more ProteinProtein | +566.7% |
| Contains more CarbsCarbs | +539.6% |
| Contains more FatsFats | +34.9% |
| Contains more WaterWater | +29.1% |
| Contains more OtherOther | +24.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
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 | -51.1% |
| Contains more Mono. FatMonounsaturated fat | +13.1% |
| Contains more Poly. FatPolyunsaturated fat | +31.7% |
