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  6. Soft serve vs. Mustard Greens Raw

Soft serve vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between soft serve and mustard Greens Raw?

  • Soft serve is richer in vitamin B12, yet mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, iron, copper, vitamin B6, and fiber.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.
  • Mustard Greens Raw have a lower glycemic index than soft serve.

We used Ice cream, soft serve, chocolate and Mustard greens, raw types in this comparison.

Infographic

Soft serve vs Mustard Greens 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more CalciumCalcium +13.9%
Contains more ZincZinc +108%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +233.3%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +116.9%
Contains more IronIron +681%
Contains more CopperCopper +450%
Contains less SodiumSodium -67.2%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +65.5%
Contains more Vitamin B5Vitamin B5 +141%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +5100%
Contains more Vitamin CVitamin C +8650%
Contains more Vitamin EVitamin E +229.5%
Contains more Vitamin B1Vitamin B1 +63.3%
Contains more Vitamin B3Vitamin B3 +742.1%
Contains more Vitamin B6Vitamin B6 +275%
Contains more Vitamin KVitamin K +28511.1%
Contains more FolateFolate +33.3%
~equal in Vitamin A ~151µg

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% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +43.4%
Contains more FatsFats +2995.2%
Contains more CarbsCarbs +375.4%
Contains more WaterWater +51.7%
Contains more OtherOther +50%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +3693.5%
Contains more Poly. FatPolyunsaturated fat +1110.5%
Contains less Sat. FatSaturated fat -99.9%

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 Mustard Greens Raw
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soft serve Mustard Greens Raw DV% diff.
Vitamin K 0.9µg 257.5µg 214%
Vitamin C 0.8mg 70mg 77%
Saturated fat 7.46g 0.01g 34%
Cholesterol 91mg 0mg 30%
Vitamin B12 0.5µg 0µg 21%
Fats 13g 0.42g 19%
Iron 0.21mg 1.64mg 18%
Copper 0.03mg 0.165mg 15%
Calories 222kcal 27kcal 10%
Vitamin B6 0.048mg 0.18mg 10%
Fiber 0.7g 3.2g 10%
Vitamin E 0.61mg 2.01mg 9%
Monounsaturated fat 3.49g 0.092g 8%
Phosphorus 116mg 58mg 8%
Vitamin B5 0.506mg 0.21mg 6%
Potassium 177mg 384mg 6%
Vitamin B2 0.182mg 0.11mg 6%
Carbs 22.2g 4.67g 6%
Choline 26mg 0.5mg 5%
Magnesium 12mg 32mg 5%
Vitamin B3 0.095mg 0.8mg 4%
Selenium 3µg 0.9µg 4%
Vitamin D 0.7µg 0µg 4%
Vitamin D 29IU 0IU 4%
Polyunsaturated fat 0.46g 0.038g 3%
Vitamin B1 0.049mg 0.08mg 3%
Protein 4.1g 2.86g 2%
Calcium 131mg 115mg 2%
Sodium 61mg 20mg 2%
Zinc 0.52mg 0.25mg 2%
Caffeine 2mg 0mg 1%
Folate 9µg 12µg 1%
Vitamin A 162µg 151µg 1%
Net carbs 21.5g 1.47g N/A
Sugar 21.16g 1.32g N/A
Manganese 0.005mg 0%
Tryptophan 0.048mg 0%
Threonine 0.169mg 0%
Isoleucine 0.215mg 0%
Leucine 0.353mg 0%
Lysine 0.296mg 0%
Methionine 0.091mg 0%
Phenylalanine 0.176mg 0%
Valine 0.241mg 0%
Histidine 0.099mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soft serve Mustard Greens Raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
84%
Mustard Greens Raw
Minerals Daily Need Coverage Score
17%
Soft serve
25%
Mustard Greens Raw

Comparison summary

Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 19.84g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 41mg)
Which food is lower in Saturated fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated fat (difference - 7.45g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 47)
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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.