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Tomato soup vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are tomato soup and mustard Greens Raw different?

  • Mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, fiber, calcium, vitamin B6, and vitamin B2 than tomato soup.
  • Daily need coverage for vitamin K for mustard Greens Raw is 213% higher.

Soup, tomato, canned, prepared with equal volume water, commercial and Mustard greens, raw are the varieties used in this article.

Infographic

Tomato soup vs Mustard Greens Raw 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +1337.5%
Contains more PotassiumPotassium +39.6%
Contains more IronIron +465.5%
Contains more CopperCopper +469%
Contains more ZincZinc +177.8%
Contains more PhosphorusPhosphorus +286.7%
Contains less SodiumSodium -89.2%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more CholineCholine +1160%
Contains more Vitamin CVitamin C +1011.1%
Contains more Vitamin AVitamin A +1410%
Contains more Vitamin EVitamin E +1082.4%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +1471.4%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more Vitamin B6Vitamin B6 +328.6%
Contains more Vitamin KVitamin K +17066.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more CarbsCarbs +59.5%
Contains more ProteinProtein +302.8%
Contains more FatsFats +100%
Contains more OtherOther +25%
~equal in Water ~90.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +102.6%
Contains less Sat. FatSaturated fat -82.1%
Contains more Mono. FatMonounsaturated fat +37.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato soup Mustard Greens Raw DV% diff.
Vitamin K 1.5µg 257.5µg 213%
Vitamin C 6.3mg 70mg 71%
Iron 0.29mg 1.64mg 17%
Vitamin A 10µg 151µg 16%
Copper 0.029mg 0.165mg 15%
Vitamin E 0.17mg 2.01mg 12%
Vitamin B6 0.042mg 0.18mg 11%
Calcium 8mg 115mg 11%
Fiber 0.5g 3.2g 11%
Vitamin B2 0.007mg 0.11mg 8%
Sodium 186mg 20mg 7%
Magnesium 7mg 32mg 6%
Phosphorus 15mg 58mg 6%
Vitamin B1 0.02mg 0.08mg 5%
Protein 0.71g 2.86g 4%
Vitamin B5 0.21mg 4%
Potassium 275mg 384mg 3%
Folate 0µg 12µg 3%
Manganese 0.067mg 3%
Vitamin B3 0.42mg 0.8mg 2%
Zinc 0.09mg 0.25mg 1%
Carbs 7.45g 4.67g 1%
Selenium 1.5µg 0.9µg 1%
Choline 6.3mg 0.5mg 1%
Calories 32kcal 27kcal 0%
Fats 0.21g 0.42g 0%
Net carbs 6.95g 1.47g N/A
Sugar 4.03g 1.32g N/A
Saturated fat 0.056g 0.01g 0%
Monounsaturated fat 0.067g 0.092g 0%
Polyunsaturated fat 0.077g 0.038g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato soup Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
5%
Tomato soup
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
10%
Tomato soup
25%
Mustard Greens Raw

Comparison summary

Which food is cheaper?
Tomato soup
Tomato soup is cheaper (difference - $1.4)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 2.71g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 166mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 0.046g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/nutrients
  2. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.