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  6. Soft serve vs. Cauliflower

Soft serve vs. Cauliflower — In-Depth Nutrition Comparison

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Differences between Soft serve and Cauliflower

  • Soft serve has more Vitamin B12, Vitamin A RAE, Calcium, and Phosphorus, while Cauliflower has more Vitamin C, Vitamin K, Folate, and Vitamin B6.
  • Cauliflower's daily need coverage for Vitamin C is 53% higher.

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

Infographic

Soft serve vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more CalciumCalcium +495.5%
Contains more ZincZinc +92.6%
Contains more PhosphorusPhosphorus +163.6%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +68.9%
Contains more IronIron +100%
Contains more CopperCopper +30%
Contains less SodiumSodium -50.8%
Contains more ManganeseManganese +3000%

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% 35% 12% 21% 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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +662.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +203.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +5925%
Contains more Vitamin B3Vitamin B3 +433.7%
Contains more Vitamin B5Vitamin B5 +31.8%
Contains more Vitamin B6Vitamin B6 +283.3%
Contains more Vitamin KVitamin K +1622.2%
Contains more FolateFolate +533.3%
Contains more CholineCholine +70.4%
~equal in Vitamin B1 ~0.05mg

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +113.5%
Contains more FatsFats +4542.9%
Contains more CarbsCarbs +346.7%
Contains more OtherOther +18.4%
Contains more WaterWater +54%

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
67% 17% 16%
Saturated Fat: Sat. Fat 0.13 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated Fat +10164.7%
Contains more Poly. FatPolyunsaturated fat +1383.9%
Contains less Sat. FatSaturated Fat -98.3%

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 Cauliflower
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soft serve Cauliflower Opinion
Calories 222kcal 25kcal Soft serve
Protein 4.1g 1.92g Soft serve
Fats 13g 0.28g Soft serve
Vitamin C 0.8mg 48.2mg Cauliflower
Net carbs 21.5g 2.97g Soft serve
Carbs 22.2g 4.97g Soft serve
Cholesterol 91mg 0mg Cauliflower
Vitamin D 29IU 0IU Soft serve
Magnesium 12mg 15mg Cauliflower
Calcium 131mg 22mg Soft serve
Potassium 177mg 299mg Cauliflower
Iron 0.21mg 0.42mg Cauliflower
Sugar 21.16g 1.91g Cauliflower
Fiber 0.7g 2g Cauliflower
Copper 0.03mg 0.039mg Cauliflower
Zinc 0.52mg 0.27mg Soft serve
Phosphorus 116mg 44mg Soft serve
Sodium 61mg 30mg Cauliflower
Vitamin A 589IU 0IU Soft serve
Vitamin A RAE 162µg 0µg Soft serve
Vitamin E 0.61mg 0.08mg Soft serve
Vitamin D 0.7µg 0µg Soft serve
Manganese 0.005mg 0.155mg Cauliflower
Selenium 3µg 0.6µg Soft serve
Vitamin B1 0.049mg 0.05mg Cauliflower
Vitamin B2 0.182mg 0.06mg Soft serve
Vitamin B3 0.095mg 0.507mg Cauliflower
Vitamin B5 0.506mg 0.667mg Cauliflower
Vitamin B6 0.048mg 0.184mg Cauliflower
Vitamin B12 0.5µg 0µg Soft serve
Vitamin K 0.9µg 15.5µg Cauliflower
Folate 9µg 57µg Cauliflower
Choline 26mg 44.3mg Cauliflower
Saturated Fat 7.46g 0.13g Cauliflower
Monounsaturated Fat 3.49g 0.034g Soft serve
Polyunsaturated fat 0.46g 0.031g Soft serve
Tryptophan 0.048mg 0.02mg Soft serve
Threonine 0.169mg 0.076mg Soft serve
Isoleucine 0.215mg 0.071mg Soft serve
Leucine 0.353mg 0.106mg Soft serve
Lysine 0.296mg 0.217mg Soft serve
Methionine 0.091mg 0.02mg Soft serve
Phenylalanine 0.176mg 0.065mg Soft serve
Valine 0.241mg 0.125mg Soft serve
Histidine 0.099mg 0.056mg Soft serve
Fructose 0.97g Cauliflower
Omega-3 - ALA 0.015g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soft serve Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
17%
Soft serve
13%
Cauliflower

Comparison summary

Which food is lower in glycemic index?
Soft serve
Soft serve is lower in glycemic index (difference - 79)
Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 19.25g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 7.33g)
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.
Which food is richer in vitamins?
?
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.