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  6. Soft serve vs. Prunes

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, and Vitamin A RAE, yet Prunes is higher in Vitamin K, Copper, Fiber, Potassium, Manganese, and Vitamin B6.
  • Prunes's daily need coverage for Vitamin K is 49% more.

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.
Soft serve
Soft serve
4
:
6
Prunes
Prunes
Contains more Calcium +204.7%
Contains more Phosphorus +68.1%
Contains more Zinc +18.2%
Contains more Selenium +900%
Contains more Iron +342.9%
Contains more Magnesium +241.7%
Contains more Potassium +313.6%
Contains less Sodium -96.7%
Contains more Copper +836.7%
Contains more Manganese +5880%
Soft serve
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 8% 9% 50% 16% 8% 15% 10% 1% 17%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Calcium +204.7%
Contains more Phosphorus +68.1%
Contains more Zinc +18.2%
Contains more Selenium +900%
Contains more Iron +342.9%
Contains more Magnesium +241.7%
Contains more Potassium +313.6%
Contains less Sodium -96.7%
Contains more Copper +836.7%
Contains more Manganese +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.
Soft serve
Soft serve
6
:
6
Prunes
Prunes
Contains more Vitamin E +41.9%
Contains more Vitamin D +∞%
Contains more Vitamin C +33.3%
Contains more Vitamin B5 +19.9%
Contains more Folate +125%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +32.6%
Contains more Vitamin B3 +1881.1%
Contains more Vitamin B6 +327.1%
Contains more Vitamin K +6511.1%
Equal in Vitamin B1 - 0.051
Equal in Vitamin B2 - 0.186
Soft serve
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 13% 21% 3% 13% 42% 2% 31% 12% 7% 63% 3%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin E +41.9%
Contains more Vitamin D +∞%
Contains more Vitamin C +33.3%
Contains more Vitamin B5 +19.9%
Contains more Folate +125%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +32.6%
Contains more Vitamin B3 +1881.1%
Contains more Vitamin B6 +327.1%
Contains more Vitamin K +6511.1%
Equal in Vitamin B1 - 0.051
Equal in Vitamin B2 - 0.186

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soft serve
Soft serve
3
:
2
Prunes
Prunes
Contains more Protein +88.1%
Contains more Fats +3321.1%
Contains more Water +93.4%
Contains more Carbs +187.7%
Contains more Other +193.3%
Soft serve
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Prunes
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 Protein +88.1%
Contains more Fats +3321.1%
Contains more Water +93.4%
Contains more Carbs +187.7%
Contains more Other +193.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soft serve
Soft serve
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +6484.9%
Contains more Polyunsaturated fat +641.9%
Contains less Saturated Fat -98.8%
Soft serve
65% 31% 4%
Saturated Fat: 7.46 g
Monounsaturated Fat: 3.49 g
Polyunsaturated fat: 0.46 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +6484.9%
Contains more Polyunsaturated fat +641.9%
Contains less Saturated Fat -98.8%

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 Prunes
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol 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 Prunes Opinion
Net carbs 21.5g 56.78g Prunes
Protein 4.1g 2.18g Soft serve
Fats 13g 0.38g Soft serve
Carbs 22.2g 63.88g Prunes
Calories 222kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 21.16g 38.13g Soft serve
Fiber 0.7g 7.1g Prunes
Calcium 131mg 43mg Soft serve
Iron 0.21mg 0.93mg Prunes
Magnesium 12mg 41mg Prunes
Phosphorus 116mg 69mg Soft serve
Potassium 177mg 732mg Prunes
Sodium 61mg 2mg Prunes
Zinc 0.52mg 0.44mg Soft serve
Copper 0.03mg 0.281mg Prunes
Manganese 0.005mg 0.299mg Prunes
Selenium 3µg 0.3µg Soft serve
Vitamin A 589IU 781IU Prunes
Vitamin A RAE 162µg 39µg Soft serve
Vitamin E 0.61mg 0.43mg Soft serve
Vitamin D 29IU 0IU Soft serve
Vitamin D 0.7µg 0µg Soft serve
Vitamin C 0.8mg 0.6mg Soft serve
Vitamin B1 0.049mg 0.051mg Prunes
Vitamin B2 0.182mg 0.186mg Prunes
Vitamin B3 0.095mg 1.882mg Prunes
Vitamin B5 0.506mg 0.422mg Soft serve
Vitamin B6 0.048mg 0.205mg Prunes
Folate 9µg 4µg Soft serve
Vitamin B12 0.5µg 0µg Soft serve
Vitamin K 0.9µg 59.5µg Prunes
Tryptophan 0.048mg 0.025mg Soft serve
Threonine 0.169mg 0.049mg Soft serve
Isoleucine 0.215mg 0.041mg Soft serve
Leucine 0.353mg 0.066mg Soft serve
Lysine 0.296mg 0.05mg Soft serve
Methionine 0.091mg 0.016mg Soft serve
Phenylalanine 0.176mg 0.052mg Soft serve
Valine 0.241mg 0.056mg Soft serve
Histidine 0.099mg 0.027mg Soft serve
Cholesterol 91mg 0mg Prunes
Saturated Fat 7.46g 0.088g Prunes
Monounsaturated Fat 3.49g 0.053g Soft serve
Polyunsaturated fat 0.46g 0.062g Soft serve

Which food is preferable for your diet?

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

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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
31%
Prunes
Minerals Daily Need Coverage Score
17%
Soft serve
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Soft serve
Soft serve is lower in Sugar (difference - 16.97g)
Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $2)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 59mg)
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 91mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 7.372g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 50)
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. 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.