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Soft serve vs. Prunes — In-Depth Nutrition Comparison

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What are the differences between soft serve and prunes?

  • Soft serve is higher in vitamin B12, yet prunes are higher in vitamin K, copper, fiber, potassium, manganese, vitamin B6, and vitamin B3.
  • Prunes' daily need coverage for vitamin K is 49% more.
  • The glycemic index of prunes is lower.

We used Ice cream, soft serve, chocolate and Plums, dried (prunes), uncooked types in this article.

Infographic

Soft serve vs Prunes 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%
Prunes
Prunes
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more CalciumCalcium +204.7%
Contains more ZincZinc +18.2%
Contains more PhosphorusPhosphorus +68.1%
Contains more SeleniumSelenium +900%
Contains more MagnesiumMagnesium +241.7%
Contains more PotassiumPotassium +313.6%
Contains more IronIron +342.9%
Contains more CopperCopper +836.7%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +5880%

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%
Prunes
Prunes
3
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% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +315.4%
Contains more Vitamin EVitamin E +41.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +157.4%
Contains more Vitamin B3Vitamin B3 +1881.1%
Contains more Vitamin B6Vitamin B6 +327.1%
Contains more Vitamin KVitamin K +6511.1%
~equal in Vitamin B1 ~0.051mg
~equal in Vitamin B2 ~0.186mg

All nutrients comparison - raw data values

Nutrient Soft serve Prunes DV% diff.
Vitamin K 0.9µg 59.5µg 49%
Saturated fat 7.46g 0.088g 34%
Cholesterol 91mg 0mg 30%
Copper 0.03mg 0.281mg 28%
Fiber 0.7g 7.1g 26%
Vitamin B12 0.5µg 0µg 21%
Fats 13g 0.38g 19%
Fructose 12.45g 16%
Potassium 177mg 732mg 16%
Carbs 22.2g 63.88g 14%
Vitamin A 162µg 39µg 14%
Manganese 0.005mg 0.299mg 13%
Vitamin B6 0.048mg 0.205mg 12%
Vitamin B3 0.095mg 1.882mg 11%
Monounsaturated fat 3.49g 0.053g 9%
Iron 0.21mg 0.93mg 9%
Calcium 131mg 43mg 9%
Phosphorus 116mg 69mg 7%
Magnesium 12mg 41mg 7%
Selenium 3µg 0.3µg 5%
Vitamin D 0.7µg 0µg 4%
Vitamin D 29IU 0IU 4%
Protein 4.1g 2.18g 4%
Sodium 61mg 2mg 3%
Choline 26mg 10.1mg 3%
Polyunsaturated fat 0.46g 0.062g 3%
Starch 5.11g 2%
Vitamin B5 0.506mg 0.422mg 2%
Folate 9µg 4µg 1%
Calories 222kcal 240kcal 1%
Caffeine 2mg 0mg 1%
Vitamin E 0.61mg 0.43mg 1%
Zinc 0.52mg 0.44mg 1%
Vitamin C 0.8mg 0.6mg 0%
Net carbs 21.5g 56.78g N/A
Sugar 21.16g 38.13g N/A
Vitamin B1 0.049mg 0.051mg 0%
Vitamin B2 0.182mg 0.186mg 0%
Tryptophan 0.048mg 0.025mg 0%
Threonine 0.169mg 0.049mg 0%
Isoleucine 0.215mg 0.041mg 0%
Leucine 0.353mg 0.066mg 0%
Lysine 0.296mg 0.05mg 0%
Methionine 0.091mg 0.016mg 0%
Phenylalanine 0.176mg 0.052mg 0%
Valine 0.241mg 0.056mg 0%
Histidine 0.099mg 0.027mg 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
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +88.1%
Contains more FatsFats +3321.1%
Contains more WaterWater +93.4%
Contains more CarbsCarbs +187.7%
Contains more OtherOther +193.3%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +6484.9%
Contains more Poly. FatPolyunsaturated fat +641.9%
Contains less Sat. FatSaturated fat -98.8%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.