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  6. Spinach raw vs. Cream of mushroom soup

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

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Significant differences between spinach raw and cream of mushroom soup

  • The amount of vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, potassium, vitamin B6, and vitamin B2 in spinach raw is higher than in cream of mushroom soup.
  • Spinach raw covers your daily vitamin K needs 394% more than cream of mushroom soup.

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

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +3850%
Contains more CalciumCalcium +1314.3%
Contains more PotassiumPotassium +1700%
Contains more IronIron +2911.1%
Contains more CopperCopper +712.5%
Contains more ZincZinc +783.3%
Contains more PhosphorusPhosphorus +308.3%
Contains less SodiumSodium -76.8%
Contains more ManganeseManganese +4883.3%
Contains more SeleniumSelenium +40%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 AVitamin A +46800%
Contains more Vitamin EVitamin E +745.8%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +2262.5%
Contains more Vitamin B3Vitamin B3 +328.4%
Contains more Vitamin B6Vitamin B6 +2685.7%
Contains more Vitamin KVitamin K +4930.2%
Contains more FolateFolate +19300%
Contains more CholineCholine +310.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +10.8%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Cream of mushroom soup DV% diff.
Vitamin K 482.9µg 9.6µg 394%
Vitamin A 469µg 1µg 52%
Folate 194µg 1µg 48%
Manganese 0.897mg 0.018mg 38%
Iron 2.71mg 0.09mg 33%
Vitamin C 28.1mg 0mg 31%
Magnesium 79mg 2mg 18%
Potassium 558mg 31mg 16%
Vitamin B2 0.189mg 0.008mg 14%
Vitamin B6 0.195mg 0.007mg 14%
Copper 0.13mg 0.016mg 13%
Vitamin E 2.03mg 0.24mg 12%
Sodium 79mg 340mg 11%
Calcium 99mg 7mg 9%
Fiber 2.2g 0.3g 8%
Polyunsaturated fat 0.165g 1.42g 8%
Vitamin B1 0.078mg 0.006mg 6%
Phosphorus 49mg 12mg 5%
Zinc 0.53mg 0.06mg 4%
Protein 2.86g 0.66g 4%
Choline 19.3mg 4.7mg 3%
Fats 0.39g 2.59g 3%
Vitamin B3 0.724mg 0.169mg 3%
Saturated fat 0.063g 0.472g 2%
Monounsaturated fat 0.01g 0.597g 1%
Calories 23kcal 39kcal 1%
Selenium 1µg 1.4µg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 4IU 1%
Carbs 3.63g 3.33g 0%
Net carbs 1.43g 3.03g N/A
Sugar 0.42g 0.2g N/A
Vitamin B5 0.065mg 0.072mg 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +333.3%
Contains more OtherOther +79.2%
Contains more FatsFats +564.1%
~equal in Carbs ~3.33g
~equal in Water ~92.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -86.7%
Contains more Mono. FatMonounsaturated fat +5870%
Contains more Poly. FatPolyunsaturated fat +760.6%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.