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Soft serve vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between soft serve and buckwheat?

  • Soft serve is richer in vitamin B12, calcium, vitamin A, and vitamin B2, yet buckwheat is richer in manganese, copper, magnesium, and fiber.
  • Soft serve's daily need coverage for saturated fat is 37% higher.
  • Buckwheat has a lower glycemic index than soft serve.

We used Ice cream, soft serve, chocolate and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Soft serve vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +1771.4%
Contains more PotassiumPotassium +101.1%
Contains more PhosphorusPhosphorus +65.7%
Contains more SeleniumSelenium +36.4%
Contains more MagnesiumMagnesium +325%
Contains more IronIron +281%
Contains more CopperCopper +386.7%
Contains more ZincZinc +17.3%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +7960%

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 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +577.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin B2Vitamin B2 +366.7%
Contains more Vitamin B5Vitamin B5 +40.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +29.4%
Contains more Vitamin B3Vitamin B3 +889.5%
Contains more Vitamin B6Vitamin B6 +60.4%
Contains more Vitamin KVitamin K +111.1%
Contains more FolateFolate +55.6%

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% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +21.3%
Contains more FatsFats +1996.8%
Contains more CarbsCarbs +11.3%
Contains more OtherOther +109.3%
Contains more WaterWater +26.5%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +1756.4%
Contains more Poly. FatPolyunsaturated fat +144.7%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soft serve Buckwheat DV% diff.
Saturated fat 7.46g 0.134g 33%
Cholesterol 91mg 0mg 30%
Vitamin B12 0.5µg 0µg 21%
Fats 13g 0.62g 19%
Vitamin A 162µg 0µg 18%
Manganese 0.005mg 0.403mg 17%
Copper 0.03mg 0.146mg 13%
Calcium 131mg 7mg 12%
Vitamin B2 0.182mg 0.039mg 11%
Magnesium 12mg 51mg 9%
Fiber 0.7g 2.7g 8%
Monounsaturated fat 3.49g 0.188g 8%
Phosphorus 116mg 70mg 7%
Calories 222kcal 92kcal 7%
Iron 0.21mg 0.8mg 7%
Vitamin B3 0.095mg 0.94mg 5%
Vitamin D 0.7µg 0µg 4%
Vitamin D 29IU 0IU 4%
Vitamin E 0.61mg 0.09mg 3%
Potassium 177mg 88mg 3%
Vitamin B5 0.506mg 0.359mg 3%
Vitamin B6 0.048mg 0.077mg 2%
Sodium 61mg 4mg 2%
Polyunsaturated fat 0.46g 0.188g 2%
Folate 9µg 14µg 1%
Choline 26mg 20.1mg 1%
Vitamin K 0.9µg 1.9µg 1%
Vitamin B1 0.049mg 0.04mg 1%
Protein 4.1g 3.38g 1%
Vitamin C 0.8mg 0mg 1%
Selenium 3µg 2.2µg 1%
Caffeine 2mg 0mg 1%
Carbs 22.2g 19.94g 1%
Zinc 0.52mg 0.61mg 1%
Net carbs 21.5g 17.24g N/A
Sugar 21.16g 0.9g N/A
Tryptophan 0.048mg 0.049mg 0%
Threonine 0.169mg 0.129mg 0%
Isoleucine 0.215mg 0.127mg 0%
Leucine 0.353mg 0.212mg 0%
Lysine 0.296mg 0.172mg 0%
Methionine 0.091mg 0.044mg 0%
Phenylalanine 0.176mg 0.133mg 0%
Valine 0.241mg 0.173mg 0%
Histidine 0.099mg 0.079mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soft serve Buckwheat
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
20%
Soft serve
8%
Buckwheat
Minerals Daily Need Coverage Score
17%
Soft serve
24%
Buckwheat

Comparison summary

Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $2.4)
Which food is richer in vitamins?
Soft serve
Soft serve is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 20.26g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 57mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 7.326g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 28)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.