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  6. Soft serve vs. Asparagus

Soft serve vs. Asparagus — In-Depth Nutrition Comparison

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What are the differences between soft serve and asparagus?

  • Soft serve is higher in vitamin B12, calcium, and phosphorus, yet asparagus is higher in vitamin K, iron, copper, folate, and vitamin B1.
  • Soft serve's daily need coverage for saturated fat is 37% more.
  • The glycemic index of asparagus is lower.

We used Ice cream, soft serve, chocolate and Asparagus, raw types in this article.

Infographic

Soft serve vs Asparagus infographic
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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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more CalciumCalcium +445.8%
Contains more PhosphorusPhosphorus +123.1%
Contains more SeleniumSelenium +30.4%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +14.1%
Contains more IronIron +919%
Contains more CopperCopper +530%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +3060%
~equal in Zinc ~0.54mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin AVitamin A +326.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +29.1%
Contains more Vitamin B5Vitamin B5 +84.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +62.5%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin EVitamin E +85.2%
Contains more Vitamin B1Vitamin B1 +191.8%
Contains more Vitamin B3Vitamin B3 +929.5%
Contains more Vitamin B6Vitamin B6 +89.6%
Contains more Vitamin KVitamin K +4522.2%
Contains more FolateFolate +477.8%

All nutrients comparison - raw data values

Nutrient Soft serve Asparagus DV% diff.
Saturated fat 7.46g 0.04g 34%
Vitamin K 0.9µg 41.6µg 34%
Cholesterol 91mg 0mg 30%
Iron 0.21mg 2.14mg 24%
Vitamin B12 0.5µg 0µg 21%
Fats 13g 0.12g 20%
Copper 0.03mg 0.189mg 18%
Vitamin A 162µg 38µg 14%
Folate 9µg 52µg 11%
Calcium 131mg 24mg 11%
Calories 222kcal 20kcal 10%
Monounsaturated fat 3.49g 0g 9%
Phosphorus 116mg 52mg 9%
Vitamin B1 0.049mg 0.143mg 8%
Manganese 0.005mg 0.158mg 7%
Fiber 0.7g 2.1g 6%
Vitamin B3 0.095mg 0.978mg 6%
Carbs 22.2g 3.88g 6%
Vitamin C 0.8mg 5.6mg 5%
Vitamin B5 0.506mg 0.274mg 5%
Vitamin D 0.7µg 0µg 4%
Protein 4.1g 2.2g 4%
Vitamin D 29IU 0IU 4%
Sodium 61mg 2mg 3%
Vitamin B2 0.182mg 0.141mg 3%
Polyunsaturated fat 0.46g 0.05g 3%
Vitamin B6 0.048mg 0.091mg 3%
Vitamin E 0.61mg 1.13mg 3%
Choline 26mg 16mg 2%
Potassium 177mg 202mg 1%
Fructose 1g 1%
Caffeine 2mg 0mg 1%
Selenium 3µg 2.3µg 1%
Net carbs 21.5g 1.78g N/A
Magnesium 12mg 14mg 0%
Sugar 21.16g 1.88g N/A
Zinc 0.52mg 0.54mg 0%
Tryptophan 0.048mg 0.027mg 0%
Threonine 0.169mg 0.084mg 0%
Isoleucine 0.215mg 0.075mg 0%
Leucine 0.353mg 0.128mg 0%
Lysine 0.296mg 0.104mg 0%
Methionine 0.091mg 0.031mg 0%
Phenylalanine 0.176mg 0.075mg 0%
Valine 0.241mg 0.115mg 0%
Histidine 0.099mg 0.049mg 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: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +86.4%
Contains more FatsFats +10733.3%
Contains more CarbsCarbs +472.2%
Contains more OtherOther +55.2%
Contains more WaterWater +55.9%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +820%
Contains less Sat. FatSaturated fat -99.5%

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.