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  6. Soft serve vs. Chard raw

Soft serve vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between soft serve and chard raw

  • Soft serve has more vitamin B12; however, chard raw is higher in vitamin K, vitamin A, vitamin C, iron, copper, magnesium, and manganese.
  • Chard raw covers your daily need for vitamin K, 691% more than soft serve.
  • The glycemic index of soft serve is higher.

These are the specific foods used in this comparison Ice cream, soft serve, chocolate and Chard, swiss, raw.

Infographic

Soft serve vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +156.9%
Contains more ZincZinc +44.4%
Contains more PhosphorusPhosphorus +152.2%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +233.3%
Contains more MagnesiumMagnesium +575%
Contains more PotassiumPotassium +114.1%
Contains more IronIron +757.1%
Contains more CopperCopper +496.7%
Contains more ManganeseManganese +7220%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin B2Vitamin B2 +102.2%
Contains more Vitamin B5Vitamin B5 +194.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +44.4%
Contains more Vitamin CVitamin C +3650%
Contains more Vitamin AVitamin A +88.9%
Contains more Vitamin EVitamin E +209.8%
Contains more Vitamin B3Vitamin B3 +321.1%
Contains more Vitamin B6Vitamin B6 +106.3%
Contains more Vitamin KVitamin K +92122.2%
Contains more FolateFolate +55.6%

All nutrients comparison - raw data values

Nutrient Soft serve Chard raw DV% diff.
Vitamin K 0.9µg 830µg 691%
Saturated fat 7.46g 0.03g 34%
Vitamin C 0.8mg 30mg 32%
Cholesterol 91mg 0mg 30%
Vitamin B12 0.5µg 0µg 21%
Iron 0.21mg 1.8mg 20%
Fats 13g 0.2g 20%
Copper 0.03mg 0.179mg 17%
Manganese 0.005mg 0.366mg 16%
Vitamin A 162µg 306µg 16%
Magnesium 12mg 81mg 16%
Phosphorus 116mg 46mg 10%
Calories 222kcal 19kcal 10%
Monounsaturated fat 3.49g 0.04g 9%
Vitamin E 0.61mg 1.89mg 9%
Calcium 131mg 51mg 8%
Vitamin B2 0.182mg 0.09mg 7%
Sodium 61mg 213mg 7%
Vitamin B5 0.506mg 0.172mg 7%
Potassium 177mg 379mg 6%
Carbs 22.2g 3.74g 6%
Protein 4.1g 1.8g 5%
Vitamin B6 0.048mg 0.099mg 4%
Selenium 3µg 0.9µg 4%
Vitamin D 0.7µg 0µg 4%
Fiber 0.7g 1.6g 4%
Vitamin D 29IU 0IU 4%
Polyunsaturated fat 0.46g 0.07g 3%
Vitamin B3 0.095mg 0.4mg 2%
Choline 26mg 18mg 1%
Vitamin B1 0.049mg 0.04mg 1%
Folate 9µg 14µg 1%
Zinc 0.52mg 0.36mg 1%
Caffeine 2mg 0mg 1%
Net carbs 21.5g 2.14g N/A
Sugar 21.16g 1.1g N/A
Tryptophan 0.048mg 0.017mg 0%
Threonine 0.169mg 0.083mg 0%
Isoleucine 0.215mg 0.147mg 0%
Leucine 0.353mg 0.13mg 0%
Lysine 0.296mg 0.099mg 0%
Methionine 0.091mg 0.019mg 0%
Phenylalanine 0.176mg 0.11mg 0%
Valine 0.241mg 0.11mg 0%
Histidine 0.099mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +127.8%
Contains more FatsFats +6400%
Contains more CarbsCarbs +493.6%
Contains more WaterWater +54.9%
Contains more OtherOther +77.8%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +8625%
Contains more Poly. FatPolyunsaturated fat +557.1%
Contains less Sat. FatSaturated fat -99.6%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.