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

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Differences between wild rice raw and cream of mushroom soup

  • Cream of mushroom soup contains less phosphorus, manganese, copper, zinc, magnesium, vitamin B3, vitamin B6, fiber, folate, and iron than wild rice raw.
  • Wild rice raw's daily need coverage for phosphorus is 60% higher.
  • Cream of mushroom soup contains 99 times less zinc than wild rice raw. Wild rice raw contains 5.96mg of zinc, while cream of mushroom soup contains 0.06mg.

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

Infographic

Wild rice raw vs Cream of mushroom soup 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +8750%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +1277.4%
Contains more IronIron +2077.8%
Contains more CopperCopper +3175%
Contains more ZincZinc +9833.3%
Contains more PhosphorusPhosphorus +3508.3%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +7283.3%
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.
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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 EVitamin E +241.7%
Contains more Vitamin B1Vitamin B1 +1816.7%
Contains more Vitamin B2Vitamin B2 +3175%
Contains more Vitamin B3Vitamin B3 +3884%
Contains more Vitamin B5Vitamin B5 +1391.7%
Contains more Vitamin B6Vitamin B6 +5485.7%
Contains more FolateFolate +9400%
Contains more CholineCholine +644.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +405.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Cream of mushroom soup DV% diff.
Phosphorus 433mg 12mg 60%
Manganese 1.329mg 0.018mg 57%
Copper 0.524mg 0.016mg 56%
Zinc 5.96mg 0.06mg 54%
Magnesium 177mg 2mg 42%
Vitamin B3 6.733mg 0.169mg 41%
Vitamin B6 0.391mg 0.007mg 30%
Protein 14.73g 0.66g 28%
Fiber 6.2g 0.3g 24%
Carbs 74.9g 3.33g 24%
Folate 95µg 1µg 24%
Iron 1.96mg 0.09mg 23%
Vitamin B5 1.074mg 0.072mg 20%
Vitamin B2 0.262mg 0.008mg 20%
Calories 357kcal 39kcal 16%
Sodium 7mg 340mg 14%
Potassium 427mg 31mg 12%
Vitamin B1 0.115mg 0.006mg 9%
Vitamin K 1.9µg 9.6µg 6%
Choline 35mg 4.7mg 6%
Polyunsaturated fat 0.676g 1.42g 5%
Vitamin E 0.82mg 0.24mg 4%
Selenium 2.8µg 1.4µg 3%
Fats 1.08g 2.59g 2%
Vitamin D 0µg 0.1µg 1%
Calcium 21mg 7mg 1%
Vitamin D 0IU 4IU 1%
Saturated fat 0.156g 0.472g 1%
Monounsaturated fat 0.159g 0.597g 1%
Net carbs 68.7g 3.03g N/A
Sugar 2.5g 0.2g N/A
Vitamin A 1µg 1µg 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +2131.8%
Contains more CarbsCarbs +2149.2%
Contains more OtherOther +59.4%
Contains more FatsFats +139.8%
Contains more WaterWater +1091.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -66.9%
Contains more Mono. FatMonounsaturated fat +275.5%
Contains more Poly. FatPolyunsaturated fat +110.1%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.