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  6. Soft serve vs. Couscous

Soft serve vs. Couscous — In-Depth Nutrition Comparison

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A recap on the differences between soft serve and couscous

  • Soft serve is higher in vitamin B12, phosphorus, calcium, vitamin B2, and vitamin A, yet couscous is higher in selenium and vitamin B3.
  • Couscous covers your daily selenium needs 45% more than soft serve.
  • The glycemic index of couscous is lower.

Food varieties used in this article are Ice cream, soft serve, chocolate and Couscous, cooked.

Infographic

Soft serve vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +1537.5%
Contains more PotassiumPotassium +205.2%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +427.3%
Contains more IronIron +81%
Contains more CopperCopper +36.7%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +1580%
Contains more SeleniumSelenium +816.7%

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +369.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +574.1%
Contains more Vitamin B5Vitamin B5 +36.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +800%
Contains more CholineCholine +687.9%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin B3Vitamin B3 +934.7%
Contains more FolateFolate +66.7%
~equal in Vitamin B6 ~0.051mg

All nutrients comparison - raw data values

Nutrient Soft serve Couscous DV% diff.
Selenium 3µg 27.5µg 45%
Saturated fat 7.46g 0.029g 34%
Cholesterol 91mg 0mg 30%
Vitamin B12 0.5µg 0µg 21%
Fats 13g 0.16g 20%
Vitamin A 162µg 0µg 18%
Phosphorus 116mg 22mg 13%
Vitamin B2 0.182mg 0.027mg 12%
Calcium 131mg 8mg 12%
Monounsaturated fat 3.49g 0.022g 9%
Vitamin B3 0.095mg 0.983mg 6%
Calories 222kcal 112kcal 6%
Potassium 177mg 58mg 4%
Choline 26mg 3.3mg 4%
Vitamin D 0.7µg 0µg 4%
Vitamin D 29IU 0IU 4%
Vitamin B5 0.506mg 0.371mg 3%
Vitamin E 0.61mg 0.13mg 3%
Manganese 0.005mg 0.084mg 3%
Fiber 0.7g 1.4g 3%
Polyunsaturated fat 0.46g 0.064g 3%
Folate 9µg 15µg 2%
Zinc 0.52mg 0.26mg 2%
Iron 0.21mg 0.38mg 2%
Sodium 61mg 5mg 2%
Vitamin K 0.9µg 0.1µg 1%
Caffeine 2mg 0mg 1%
Magnesium 12mg 8mg 1%
Vitamin B1 0.049mg 0.063mg 1%
Vitamin C 0.8mg 0mg 1%
Copper 0.03mg 0.041mg 1%
Protein 4.1g 3.79g 1%
Carbs 22.2g 23.22g 0%
Net carbs 21.5g 21.82g N/A
Sugar 21.16g 0.1g N/A
Vitamin B6 0.048mg 0.051mg 0%
Tryptophan 0.048mg 0.049mg 0%
Threonine 0.169mg 0.1mg 0%
Isoleucine 0.215mg 0.147mg 0%
Leucine 0.353mg 0.259mg 0%
Lysine 0.296mg 0.073mg 0%
Methionine 0.091mg 0.059mg 0%
Phenylalanine 0.176mg 0.184mg 0%
Valine 0.241mg 0.162mg 0%
Histidine 0.099mg 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +8025%
Contains more OtherOther +246.2%
Contains more WaterWater +21.4%
~equal in Protein ~3.79g
~equal in Carbs ~23.22g

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +15763.6%
Contains more Poly. FatPolyunsaturated fat +618.8%
Contains less Sat. FatSaturated fat -99.6%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.