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  6. Flax seeds vs. Cream of mushroom soup

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

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Summary of differences between flax seeds and cream of mushroom soup

  • The amount of vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 in flax seeds is higher than in cream of mushroom soup.
  • Flax seeds cover your daily need for vitamin B1, 137% more than cream of mushroom soup.
  • Flax seeds contain 196 times more magnesium than cream of mushroom soup. While flax seeds contain 392mg of magnesium, cream of mushroom soup contains only 2mg.

These are the specific foods used in this comparison Seeds, flaxseed and Soup, cream of mushroom, canned, prepared with equal volume water.

Infographic

Flax seeds vs Cream of mushroom soup infographic
Infographic link

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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +19500%
Contains more CalciumCalcium +3542.9%
Contains more PotassiumPotassium +2522.6%
Contains more IronIron +6266.7%
Contains more CopperCopper +7525%
Contains more ZincZinc +7133.3%
Contains more PhosphorusPhosphorus +5250%
Contains less SodiumSodium -91.2%
Contains more ManganeseManganese +13688.9%
Contains more SeleniumSelenium +1714.3%

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 Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +29.2%
Contains more Vitamin B1Vitamin B1 +27300%
Contains more Vitamin B2Vitamin B2 +1912.5%
Contains more Vitamin B3Vitamin B3 +1722.5%
Contains more Vitamin B5Vitamin B5 +1268.1%
Contains more Vitamin B6Vitamin B6 +6657.1%
Contains more FolateFolate +8600%
Contains more CholineCholine +1574.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +123.3%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Cream of mushroom soup DV% diff.
Polyunsaturated fat 28.73g 1.42g 182%
Vitamin B1 1.644mg 0.006mg 137%
Copper 1.22mg 0.016mg 134%
Fiber 27.3g 0.3g 108%
Manganese 2.482mg 0.018mg 107%
Magnesium 392mg 2mg 93%
Phosphorus 642mg 12mg 90%
Iron 5.73mg 0.09mg 71%
Fats 42.16g 2.59g 61%
Selenium 25.4µg 1.4µg 44%
Zinc 4.34mg 0.06mg 39%
Vitamin B6 0.473mg 0.007mg 36%
Protein 18.29g 0.66g 35%
Calories 534kcal 39kcal 25%
Calcium 255mg 7mg 25%
Potassium 813mg 31mg 23%
Folate 87µg 1µg 22%
Vitamin B3 3.08mg 0.169mg 18%
Vitamin B5 0.985mg 0.072mg 18%
Monounsaturated fat 7.527g 0.597g 17%
Saturated fat 3.663g 0.472g 15%
Sodium 30mg 340mg 13%
Choline 78.7mg 4.7mg 13%
Vitamin B2 0.161mg 0.008mg 12%
Carbs 28.88g 3.33g 9%
Vitamin K 4.3µg 9.6µg 4%
Vitamin C 0.6mg 0mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Net carbs 1.58g 3.03g N/A
Sugar 1.55g 0.2g N/A
Vitamin E 0.31mg 0.24mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +2671.2%
Contains more FatsFats +1527.8%
Contains more CarbsCarbs +767.3%
Contains more OtherOther +286.5%
Contains more WaterWater +1228.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 more Mono. FatMonounsaturated fat +1160.8%
Contains more Poly. FatPolyunsaturated fat +1923.2%
Contains less Sat. FatSaturated fat -87.1%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.