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  6. Soft serve vs. Sauerkraut

Soft serve vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between soft serve and sauerkraut

  • Soft serve is higher in vitamin B12, phosphorus, vitamin B2, vitamin A, and calcium, yet sauerkraut is higher in iron and vitamin C.
  • Soft serve covers your daily saturated fat needs 37% more than sauerkraut.
  • The glycemic index of sauerkraut is lower.

Food varieties used in this article are Ice cream, soft serve, chocolate and Sauerkraut, canned, solids, and liquids.

Infographic

Soft serve vs Sauerkraut 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% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more CalciumCalcium +336.7%
Contains more ZincZinc +173.7%
Contains more PhosphorusPhosphorus +480%
Contains less SodiumSodium -90.8%
Contains more SeleniumSelenium +400%
Contains more IronIron +600%
Contains more CopperCopper +220%
Contains more ManganeseManganese +2920%
~equal in Magnesium ~13mg
~equal in Potassium ~170mg

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +16100%
Contains more Vitamin EVitamin E +335.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +133.3%
Contains more Vitamin B2Vitamin B2 +727.3%
Contains more Vitamin B5Vitamin B5 +444.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +150%
Contains more Vitamin CVitamin C +1737.5%
Contains more Vitamin B3Vitamin B3 +50.5%
Contains more Vitamin B6Vitamin B6 +170.8%
Contains more Vitamin KVitamin K +1344.4%
Contains more FolateFolate +166.7%

All nutrients comparison - raw data values

Nutrient Soft serve Sauerkraut DV% diff.
Saturated fat 7.46g 0.034g 34%
Cholesterol 91mg 0mg 30%
Sodium 61mg 661mg 26%
Vitamin B12 0.5µg 0µg 21%
Fats 13g 0.14g 20%
Vitamin A 162µg 1µg 18%
Iron 0.21mg 1.47mg 16%
Vitamin C 0.8mg 14.7mg 15%
Phosphorus 116mg 20mg 14%
Vitamin B2 0.182mg 0.022mg 12%
Vitamin K 0.9µg 13µg 10%
Calories 222kcal 19kcal 10%
Calcium 131mg 30mg 10%
Monounsaturated fat 3.49g 0.013g 9%
Fiber 0.7g 2.9g 9%
Vitamin B5 0.506mg 0.093mg 8%
Copper 0.03mg 0.096mg 7%
Protein 4.1g 0.91g 6%
Vitamin B6 0.048mg 0.13mg 6%
Carbs 22.2g 4.28g 6%
Manganese 0.005mg 0.151mg 6%
Folate 9µg 24µg 4%
Vitamin D 0.7µg 0µg 4%
Selenium 3µg 0.6µg 4%
Vitamin D 29IU 0IU 4%
Polyunsaturated fat 0.46g 0.067g 3%
Vitamin E 0.61mg 0.14mg 3%
Zinc 0.52mg 0.19mg 3%
Choline 26mg 10.4mg 3%
Vitamin B1 0.049mg 0.021mg 2%
Caffeine 2mg 0mg 1%
Net carbs 21.5g 1.38g N/A
Magnesium 12mg 13mg 0%
Potassium 177mg 170mg 0%
Sugar 21.16g 1.78g N/A
Vitamin B3 0.095mg 0.143mg 0%
Tryptophan 0.048mg 0.008mg 0%
Threonine 0.169mg 0.025mg 0%
Isoleucine 0.215mg 0.021mg 0%
Leucine 0.353mg 0.029mg 0%
Lysine 0.296mg 0.031mg 0%
Methionine 0.091mg 0.009mg 0%
Phenylalanine 0.176mg 0.023mg 0%
Valine 0.241mg 0.03mg 0%
Histidine 0.099mg 0.016mg 0%
Fructose 0.04g 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +350.5%
Contains more FatsFats +9185.7%
Contains more CarbsCarbs +418.7%
Contains more WaterWater +54.7%
Contains more OtherOther +138.9%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +26746.2%
Contains more Poly. FatPolyunsaturated fat +586.6%
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.