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Palm oil vs. Soft serve — In-Depth Nutrition Comparison

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Differences between palm oil and soft serve

  • Palm oil has more vitamin E and vitamin K, while soft serve has more vitamin B12, phosphorus, vitamin B2, calcium, vitamin A, and vitamin B5.
  • Palm oil's daily need coverage for saturated fat is 209% higher.
  • Soft serve contains 26 times less vitamin E than palm oil. Palm oil contains 15.94mg of vitamin E, while soft serve contains 0.61mg.
  • The amount of saturated fat in soft serve is lower.
  • Palm oil has a lower glycemic index. The glycemic index of palm oil is 0, while the glycemic index of soft serve is 79.

The food types used in this comparison are Oil, palm and Ice cream, soft serve, chocolate.

Infographic

Palm oil vs Soft serve 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2000%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin EVitamin E +2513.1%
Contains more Vitamin KVitamin K +788.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +8566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more FatsFats +669.2%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +960.2%
Contains more Poly. FatPolyunsaturated fat +1921.7%
Contains less Sat. FatSaturated fat -84.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Palm oil Soft serve
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Palm oil Soft serve DV% diff.
Saturated fat 49.3g 7.46g 190%
Fats 100g 13g 134%
Vitamin E 15.94mg 0.61mg 102%
Monounsaturated fat 37g 3.49g 84%
Polyunsaturated fat 9.3g 0.46g 59%
Calories 884kcal 222kcal 33%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Vitamin A 0µg 162µg 18%
Phosphorus 0mg 116mg 17%
Vitamin B2 0mg 0.182mg 14%
Calcium 0mg 131mg 13%
Vitamin B5 0mg 0.506mg 10%
Protein 0g 4.1g 8%
Carbs 0g 22.2g 7%
Vitamin K 8µg 0.9µg 6%
Choline 0.3mg 26mg 5%
Selenium 0µg 3µg 5%
Potassium 0mg 177mg 5%
Zinc 0mg 0.52mg 5%
Vitamin B6 0mg 0.048mg 4%
Vitamin D 0.7µg 4%
Vitamin D 29IU 4%
Vitamin B1 0mg 0.049mg 4%
Sodium 0mg 61mg 3%
Iron 0.01mg 0.21mg 3%
Magnesium 0mg 12mg 3%
Fiber 0g 0.7g 3%
Copper 0mg 0.03mg 3%
Folate 0µg 9µg 2%
Caffeine 0mg 2mg 1%
Vitamin C 0mg 0.8mg 1%
Vitamin B3 0mg 0.095mg 1%
Net carbs 0g 21.5g N/A
Sugar 0g 21.16g N/A
Manganese 0.005mg 0%
Tryptophan 0mg 0.048mg 0%
Threonine 0mg 0.169mg 0%
Isoleucine 0mg 0.215mg 0%
Leucine 0mg 0.353mg 0%
Lysine 0mg 0.296mg 0%
Methionine 0mg 0.091mg 0%
Phenylalanine 0mg 0.176mg 0%
Valine 0mg 0.241mg 0%
Histidine 0mg 0.099mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Palm oil Soft serve
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
26%
Palm oil
20%
Soft serve
Minerals Daily Need Coverage Score
0%
Palm oil
17%
Soft serve

Comparison summary

Which food is lower in Saturated fat?
Soft serve
Soft serve is lower in Saturated fat (difference - 41.84g)
Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $2)
Which food is richer in minerals?
Soft serve
Soft serve is relatively richer in minerals
Which food is richer in vitamins?
Soft serve
Soft serve is relatively richer in vitamins
Which food is lower in Cholesterol?
Palm oil
Palm oil is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 21.16g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 61mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 79)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/nutrients
  2. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.