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Soft serve vs. Lettuce — In-Depth Nutrition Comparison

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How are soft serve and lettuce different?

  • Soft serve is higher in vitamin B12, phosphorus, and calcium; however, lettuce is richer in vitamin A, vitamin K, manganese, vitamin C, and iron.
  • Daily need coverage for vitamin A for lettuce is 136% higher.
  • Lettuce has a lower glycemic index (32) than soft serve (79).

Ice cream, soft serve, chocolate and Lettuce, green leaf, raw are the varieties used in this article.

Infographic

Soft serve vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more CalciumCalcium +263.9%
Contains more ZincZinc +188.9%
Contains more PhosphorusPhosphorus +300%
Contains more SeleniumSelenium +400%
Contains more IronIron +309.5%
Contains less SodiumSodium -54.1%
Contains more ManganeseManganese +4900%
~equal in Magnesium ~13mg
~equal in Potassium ~194mg
~equal in Copper ~0.029mg

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin EVitamin E +177.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +127.5%
Contains more Vitamin B5Vitamin B5 +277.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +91.2%
Contains more Vitamin CVitamin C +1050%
Contains more Vitamin AVitamin A +128.4%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B3Vitamin B3 +294.7%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more Vitamin KVitamin K +13933.3%
Contains more FolateFolate +322.2%

All nutrients comparison - raw data values

Nutrient Soft serve Lettuce DV% diff.
Vitamin K 0.9µg 126.3µg 105%
Saturated fat 7.46g 0.02g 34%
Cholesterol 91mg 0mg 30%
Vitamin A 162µg 370µg 23%
Vitamin B12 0.5µg 0µg 21%
Fats 13g 0.15g 20%
Phosphorus 116mg 29mg 12%
Manganese 0.005mg 0.25mg 11%
Calories 222kcal 15kcal 10%
Calcium 131mg 36mg 10%
Vitamin C 0.8mg 9.2mg 9%
Monounsaturated fat 3.49g 0.006g 9%
Vitamin B2 0.182mg 0.08mg 8%
Iron 0.21mg 0.86mg 8%
Folate 9µg 38µg 7%
Vitamin B5 0.506mg 0.134mg 7%
Carbs 22.2g 2.87g 6%
Protein 4.1g 1.36g 5%
Vitamin D 29IU 0IU 4%
Vitamin D 0.7µg 0µg 4%
Selenium 3µg 0.6µg 4%
Zinc 0.52mg 0.18mg 3%
Vitamin E 0.61mg 0.22mg 3%
Polyunsaturated fat 0.46g 0.082g 3%
Vitamin B6 0.048mg 0.09mg 3%
Choline 26mg 13.6mg 2%
Vitamin B1 0.049mg 0.07mg 2%
Vitamin B3 0.095mg 0.375mg 2%
Fiber 0.7g 1.3g 2%
Sodium 61mg 28mg 1%
Fructose 0.43g 1%
Caffeine 2mg 0mg 1%
Potassium 177mg 194mg 1%
Net carbs 21.5g 1.57g N/A
Magnesium 12mg 13mg 0%
Sugar 21.16g 0.78g N/A
Copper 0.03mg 0.029mg 0%
Tryptophan 0.048mg 0.009mg 0%
Threonine 0.169mg 0.059mg 0%
Isoleucine 0.215mg 0.084mg 0%
Leucine 0.353mg 0.079mg 0%
Lysine 0.296mg 0.084mg 0%
Methionine 0.091mg 0.016mg 0%
Phenylalanine 0.176mg 0.055mg 0%
Valine 0.241mg 0.07mg 0%
Histidine 0.099mg 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +201.5%
Contains more FatsFats +8566.7%
Contains more CarbsCarbs +673.5%
Contains more OtherOther +40.6%
Contains more WaterWater +58.8%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +58066.7%
Contains more Poly. FatPolyunsaturated fat +461%
Contains less Sat. FatSaturated fat -99.7%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.