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  6. Soft serve vs. Arugula

Soft serve vs. Arugula — In-Depth Nutrition Comparison

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A recap on differences between soft serve and arugula

  • Soft serve is higher in vitamin B12 and phosphorus, yet arugula is higher in vitamin K, vitamin A, folate, vitamin C, iron, and manganese.
  • Arugula covers your daily vitamin K needs 90% more than soft serve.
  • The glycemic index of arugula is lower.

Food varieties used in this article are Ice cream, soft serve, chocolate and Arugula, raw.

Infographic

Soft serve vs Arugula 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more PhosphorusPhosphorus +123.1%
Contains more SeleniumSelenium +900%
Contains more MagnesiumMagnesium +291.7%
Contains more CalciumCalcium +22.1%
Contains more PotassiumPotassium +108.5%
Contains more IronIron +595.2%
Contains more CopperCopper +153.3%
Contains less SodiumSodium -55.7%
Contains more ManganeseManganese +6320%
~equal in Zinc ~0.47mg

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin AVitamin A +36.1%
Contains more Vitamin EVitamin E +41.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.4%
Contains more Vitamin B2Vitamin B2 +111.6%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +69.9%
Contains more Vitamin CVitamin C +1775%
Contains more Vitamin B3Vitamin B3 +221.1%
Contains more Vitamin B6Vitamin B6 +52.1%
Contains more Vitamin KVitamin K +11966.7%
Contains more FolateFolate +977.8%

All nutrients comparison - raw data values

Nutrient Soft serve Arugula DV% diff.
Vitamin K 0.9µg 108.6µg 90%
Saturated fat 7.46g 0.086g 34%
Cholesterol 91mg 0mg 30%
Folate 9µg 97µg 22%
Vitamin B12 0.5µg 0µg 21%
Fats 13g 0.66g 19%
Iron 0.21mg 1.46mg 16%
Vitamin C 0.8mg 15mg 16%
Manganese 0.005mg 0.321mg 14%
Calories 222kcal 25kcal 10%
Phosphorus 116mg 52mg 9%
Monounsaturated fat 3.49g 0.049g 9%
Magnesium 12mg 47mg 8%
Vitamin B2 0.182mg 0.086mg 7%
Potassium 177mg 369mg 6%
Carbs 22.2g 3.65g 6%
Vitamin A 162µg 119µg 5%
Selenium 3µg 0.3µg 5%
Copper 0.03mg 0.076mg 5%
Fiber 0.7g 1.6g 4%
Vitamin D 0.7µg 0µg 4%
Vitamin D 29IU 0IU 4%
Protein 4.1g 2.58g 3%
Calcium 131mg 160mg 3%
Choline 26mg 15.3mg 2%
Vitamin B6 0.048mg 0.073mg 2%
Polyunsaturated fat 0.46g 0.319g 1%
Vitamin E 0.61mg 0.43mg 1%
Sodium 61mg 27mg 1%
Vitamin B5 0.506mg 0.437mg 1%
Vitamin B3 0.095mg 0.305mg 1%
Caffeine 2mg 0mg 1%
Net carbs 21.5g 2.05g N/A
Sugar 21.16g 2.05g N/A
Zinc 0.52mg 0.47mg 0%
Vitamin B1 0.049mg 0.044mg 0%
Tryptophan 0.048mg 0%
Threonine 0.169mg 0%
Isoleucine 0.215mg 0%
Leucine 0.353mg 0%
Lysine 0.296mg 0%
Methionine 0.091mg 0%
Phenylalanine 0.176mg 0%
Valine 0.241mg 0%
Histidine 0.099mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +58.9%
Contains more FatsFats +1869.7%
Contains more CarbsCarbs +508.2%
Contains more WaterWater +53.4%
Contains more OtherOther +55.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +7022.4%
Contains more Poly. FatPolyunsaturated fat +44.2%
Contains less Sat. FatSaturated fat -98.8%

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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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.