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  6. Wakame vs. Cream of mushroom soup

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

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Important differences between Wakame and Cream of mushroom soup

  • Cream of mushroom soup has less Manganese, Folate, Copper, Iron, Magnesium, Vitamin B2, Calcium, Vitamin B5, and Phosphorus.
  • Wakame's daily need coverage for Manganese is 60% more.
  • Wakame has 196 times more Folate than Cream of mushroom soup. Wakame has 196µg of Folate, while Cream of mushroom soup has 1µg.
  • Cream of mushroom soup is lower in Sodium.

The food varieties used in the comparison are Seaweed, wakame, raw and Soup, cream of mushroom, canned, prepared with equal volume water.

Infographic

Wakame 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.
Wakame
Wakame
8
:
2
Cream of mushroom soup
Cream of mushroom soup
Contains more Calcium +2042.9%
Contains more Iron +2322.2%
Contains more Magnesium +5250%
Contains more Phosphorus +566.7%
Contains more Potassium +61.3%
Contains more Zinc +533.3%
Contains more Copper +1675%
Contains more Manganese +7677.8%
Contains less Sodium -61%
Contains more Selenium +100%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Cream of mushroom soup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 4% 2% 6% 3% 45% 2% 6% 3% 8%
Contains more Calcium +2042.9%
Contains more Iron +2322.2%
Contains more Magnesium +5250%
Contains more Phosphorus +566.7%
Contains more Potassium +61.3%
Contains more Zinc +533.3%
Contains more Copper +1675%
Contains more Manganese +7677.8%
Contains less Sodium -61%
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.
Wakame
Wakame
8
:
3
Cream of mushroom soup
Cream of mushroom soup
Contains more Vitamin A +8900%
Contains more Vitamin E +316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +2775%
Contains more Vitamin B3 +846.7%
Contains more Vitamin B5 +868.1%
Contains more Folate +19500%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +250%
Contains more Vitamin K +81.1%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Cream of mushroom soup
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 +8900%
Contains more Vitamin E +316.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +2775%
Contains more Vitamin B3 +846.7%
Contains more Vitamin B5 +868.1%
Contains more Folate +19500%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +250%
Contains more Vitamin K +81.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Cream of mushroom soup
Cream of mushroom soup
Contains more Protein +359.1%
Contains more Carbs +174.5%
Contains more Other +650%
Contains more Fats +304.7%
Contains more Water +15.6%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Cream of mushroom soup
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 +359.1%
Contains more Carbs +174.5%
Contains more Other +650%
Contains more Fats +304.7%
Contains more Water +15.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Cream of mushroom soup
Cream of mushroom soup
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +929.3%
Contains more Polyunsaturated fat +551.4%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Cream of mushroom soup
19% 24% 57%
Saturated Fat: 0.472 g
Monounsaturated Fat: 0.597 g
Polyunsaturated fat: 1.42 g
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +929.3%
Contains more Polyunsaturated fat +551.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Cream of mushroom soup
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wakame Cream of mushroom soup Opinion
Net carbs 8.64g 3.03g Wakame
Protein 3.03g 0.66g Wakame
Fats 0.64g 2.59g Cream of mushroom soup
Carbs 9.14g 3.33g Wakame
Calories 45kcal 39kcal Wakame
Sugar 0.65g 0.2g Cream of mushroom soup
Fiber 0.5g 0.3g Wakame
Calcium 150mg 7mg Wakame
Iron 2.18mg 0.09mg Wakame
Magnesium 107mg 2mg Wakame
Phosphorus 80mg 12mg Wakame
Potassium 50mg 31mg Wakame
Sodium 872mg 340mg Cream of mushroom soup
Zinc 0.38mg 0.06mg Wakame
Copper 0.284mg 0.016mg Wakame
Manganese 1.4mg 0.018mg Wakame
Selenium 0.7µg 1.4µg Cream of mushroom soup
Vitamin A 360IU 4IU Wakame
Vitamin A RAE 18µg 1µg Wakame
Vitamin E 1mg 0.24mg Wakame
Vitamin D 0IU 4IU Cream of mushroom soup
Vitamin D 0µg 0.1µg Cream of mushroom soup
Vitamin C 3mg 0mg Wakame
Vitamin B1 0.06mg 0.006mg Wakame
Vitamin B2 0.23mg 0.008mg Wakame
Vitamin B3 1.6mg 0.169mg Wakame
Vitamin B5 0.697mg 0.072mg Wakame
Vitamin B6 0.002mg 0.007mg Cream of mushroom soup
Folate 196µg 1µg Wakame
Vitamin K 5.3µg 9.6µg Cream of mushroom soup
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g 0.472g Wakame
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.597g Cream of mushroom soup
Polyunsaturated fat 0.218g 1.42g Cream of mushroom soup

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Cream of mushroom soup
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
29%
Wakame
4%
Cream of mushroom soup
Minerals Daily Need Coverage Score
65%
Wakame
8%
Cream of mushroom soup

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.342g)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Cream of mushroom soup
Cream of mushroom soup is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Cream of mushroom soup
Cream of mushroom soup contains less Sodium (difference - 532mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.