Ice cream vs Custard - Health impact and Nutrition Comparison

Summary

Ice cream is richer in zinc vitamins A, B2, and C. It has higher amounts of carbohydrates, fats, a higher glycemic index, and calories. In comparison, the custard is richer in calcium, selenium, vitamins D and B5, and cholesterol. The content of protein, sodium, and potassium is similar.

Introduction

Ice cream is one of the most famous refreshing desserts. It is mainly made with cream, milk/milkfat, sugar, and flavorings. Ice cream is considered a dairy dessert, mainly because it's made with butterfat, milk/milk fat, or cream.

There are different types of ice cream; other than flavors, the fat content can make a difference. Ice cream can be sold as light fat, reduced fat, low, and full fat. The lowest fat content of ice cream is the light fat which contains 5% milk fat. The upper range of fat content is 10-15%.

There can be different ice cream flavors, from fruity flavors like banana, strawberry, melon to creamy flavors like brownies, vanilla, and chocolate.

Custard is not very different from ice cream as they have the same essential ingredients; milk, cream, and sugar. However, an additional main ingredient is added to custard which is egg yolk. Flour or cornstarch can also be added as ingredients to give it a more solid texture. However, this is optional. The two most common flavors of custard are vanilla and chocolate. Other flavors can also be available but not as common, and these flavors are; raspberry, strawberry, and mango. These flavors are usually in the form of powdered custard and synthetic.

Nutritional content comparison

Fat

The fat content of ice cream is 11g compared to custard's fat content, which is 4g—the fat content of ice cream is much higher than custards.

Ice cream, compared to custard, contains higher amounts of saturated fats and monounsaturated fats. However, custard contains more cholesterol, and this is due to the additional egg yolk as the main ingredient in its preparation.

The daily recommendation of saturated fat is less than 20g. Ice cream's saturated fat content is 6.79g, and custard contains 2.03g of saturated fat.

Milk contains 2.9g of monounsaturated fat compared to custard which contains 1.1g.

Custard, having additional egg yolk in its ingredients, has more cholesterol relative to ice cream. The cholesterol of custard is 51mg compared to ice cream, which is 44mg.

Ice cream has a higher fat content, and custard contains higher amounts of cholesterol.

Protein

The protein content of ice cream and custard are nearly similar, with a slight negligible difference. Ice cream contains 3.5g of proteins compared to custard which contains 3.4g of proteins.

Carbohydrate

Ice cream compared to custard contains higher amounts of carbohydrates, 23.6g, whereas custard contains 17.6g of carbohydrates.

Sugars

Ice cream contains higher amounts of sugars than custard, as the sugar content of ice cream is 21.22g and for custard 4.82g.

The sugar content of ice cream is 4.4x higher than that of custard.

Glycemic index

Custard is considered a low glycemic food, with a glycemic index of 38. On the other hand, ice cream is considered a medium glycemic index food, with a glycemic index of 61.

Calories

Custard has far fewer calories per 100g compared to ice cream. Custard has 110 calories, whereas ice cream has 313 calories.

Vitamin content comparison

Ice cream and custard have mainly similar vitamin profiles. Similar vitamins are vitamin A, B2, B5, and D.

The vitamin profile of both ice cream and custard are as follows:

• Vitamin A: 421 IU for ice cream and 182 IU for custard
• Vitamin B2: Similar in both at 0.24mg for ice cream and 0.22mg for custard
• Vitamin D: 0.2 mcg for ice cream, whereas for custard its 1.2mcg
• Vitamin B5: 0.58mg for ice cream and 0.7mg for custard

Thus, ice cream is richer in vitamin A and B2, and custard is relatively richer in vitamin D and B5.

An additional vitamin that is relatively higher in ice cream than custard is vitamin C at 0.6mg.

The daily requirement is between 65 and 95mg.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Ice cream

5

:

7

Custard

Contains more Vitamin A +131.3%

Contains more Vitamin E +400%

Contains more Vitamin C +500%

Contains more Vitamin K +50%

Contains more Vitamin D +500%

Contains more Vitamin B1 +48.8%

Contains more Vitamin B3 +13.8%

Contains more Vitamin B5 +20.3%

Contains more Vitamin B6 +33.3%

Contains more Folate +80%

Contains more Vitamin B12 +33.3%

Equal in Vitamin B2 - 0.22

Ice cream

Custard

Contains more Vitamin A +131.3%

Contains more Vitamin E +400%

Contains more Vitamin C +500%

Contains more Vitamin K +50%

Contains more Vitamin D +500%

Contains more Vitamin B1 +48.8%

Contains more Vitamin B3 +13.8%

Contains more Vitamin B5 +20.3%

Contains more Vitamin B6 +33.3%

Contains more Folate +80%

Contains more Vitamin B12 +33.3%

Equal in Vitamin B2 - 0.22

Mineral content comparison

Custard and ice cream are composed of similar minerals, however, with different distributions.

• Calcium: custard contains 139mg compared to ice cream, which contains 128mg. With a daily requirement of 1000mg
• Sodium: custard contains 84 mg, and ice cream contains 80mg—similar sodium content for both.
• Potassium: Custard contains 207mg of potassium compared to ice cream, which contains 199mg. The potassium content similar to sodium can be considered similar for both of them.
• Zinc: Custard contains 0.51mg and ice cream 0.69mg. With a daily requirement of 11mg for men and 8mg for women.

An additional mineral present in custard is selenium which is 6mcg with a daily requirement of 55mcg.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Ice cream

2

:

6

Custard

Contains more Zinc +35.3%

Contains more Iron +277.8%

Contains more Magnesium +14.3%

Contains more Phosphorus +23.8%

Contains more Copper +30.4%

Equal in Calcium - 139

Equal in Potassium - 207

Equal in Sodium - 84

Ice cream

Custard

Contains more Zinc +35.3%

Contains more Iron +277.8%

Contains more Magnesium +14.3%

Contains more Phosphorus +23.8%

Contains more Copper +30.4%

Equal in Calcium - 139

Equal in Potassium - 207

Equal in Sodium - 84

Health impacts

Both ice cream and custard contain cholesterol which we must consider for individuals who suffer from high cholesterol problems. For individuals with normal cholesterol levels, both should be consumed in moderate amounts. (1)

Ice cream contains probiotic characteristics that influence the gut bacteria, the normal flora. (2)

Acne

The high content of sugars and the high glycemic index of ice cream is related to the increased risk of acne development and severity in teenagers. Ice cream should be consumed in moderation by teenagers or young adults with acne. Alternatives to ice cream with lower amounts of sugar, like custards, are a better option. (3)

Diabetes

For diabetic individuals, it is preferable to consume custard compared to ice cream due to its lower glycemic index. The low glycemic index prevents insulin levels from spiking up and to the lower amounts of sugars. (4)

Varieties

Ice cream has a broader flavor range than custard. Thus it has a higher difference in its mineral, vitamin, and micronutrient composition.

A plain vanilla ice cream has a different fat and carbohydrate, specifically sugar content, then strawberry or cheesecake ice cream.

On the other hand, custard can be homemade or bought in powder form. The primary flavors are vanilla and chocolate; however, additional flavors can be found, strawberry and raspberry, for example. Usually, there is not much variation in their compositions.

Custards, however, can be found differently around Europe, it can range from a typical dessert to a gourmet dessert. Different preparation methods can be made, like caramel, chocolate syrup, whipped cream, among others. The nutritional profile of all these variations must be considered while preparing or consuming these types of custards.

We can make ice cream and custard to be non-dairy with alternative ingredients to milk and eggs in case of custard. Soy milk, almond milk can be used as milk alternatives. Instead of eggs, We can use bananas or other alternatives. The replacement of bananas makes the nutritional profile of both desserts highly different, with lower amounts of cholesterol and fats, which are one of the main concerns while consuming these foods.

Another important note on both ice cream and custard is the methods of preparation. Some ice cream and custard producers add additives, which can be harmful to the gut microbiome and develop problems in the long run. Avoiding ice cream and custards that have additional additives and conservatives in them is recommended.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115945/
2. https://doi.org/10.1016/B978-0-12-384947-2.00385-8
3. https://doi.org/10.1186/1471-5945-12-13
4. https://pubmed.ncbi.nlm.nih.gov/31374573/