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  6. Soft serve vs. Walnut

Soft serve vs. Walnut — In-Depth Nutrition Comparison

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Differences between Soft serve and Walnut

  • Soft serve contains less Copper, Manganese, Vitamin B6, Magnesium, Iron, Phosphorus, Vitamin B1, Fiber, and Zinc than Walnut.
  • Walnut's daily need coverage for Copper is 173% higher.

The food types used in this comparison are Ice cream, soft serve, chocolate and Nuts, walnuts, english.

Infographic

Soft serve vs Walnut 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
1
:
9
Walnut
Walnut
Contains more Calcium +33.7%
Contains more Iron +1285.7%
Contains more Magnesium +1216.7%
Contains more Phosphorus +198.3%
Contains more Potassium +149.2%
Contains less Sodium -96.7%
Contains more Zinc +494.2%
Contains more Copper +5186.7%
Contains more Manganese +68180%
Contains more Selenium +63.3%
Soft serve
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 8% 9% 50% 16% 8% 15% 10% 1% 17%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +33.7%
Contains more Iron +1285.7%
Contains more Magnesium +1216.7%
Contains more Phosphorus +198.3%
Contains more Potassium +149.2%
Contains less Sodium -96.7%
Contains more Zinc +494.2%
Contains more Copper +5186.7%
Contains more Manganese +68180%
Contains more Selenium +63.3%

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
4
:
8
Walnut
Walnut
Contains more Vitamin A +2845%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +21.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +14.8%
Contains more Vitamin C +62.5%
Contains more Vitamin B1 +595.9%
Contains more Vitamin B3 +1084.2%
Contains more Vitamin B5 +12.6%
Contains more Vitamin B6 +1018.8%
Contains more Folate +988.9%
Contains more Vitamin K +200%
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%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +2845%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +21.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +14.8%
Contains more Vitamin C +62.5%
Contains more Vitamin B1 +595.9%
Contains more Vitamin B3 +1084.2%
Contains more Vitamin B5 +12.6%
Contains more Vitamin B6 +1018.8%
Contains more Folate +988.9%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soft serve
Soft serve
2
:
3
Walnut
Walnut
Contains more Carbs +61.9%
Contains more Water +1369.3%
Contains more Protein +271.5%
Contains more Fats +401.6%
Contains more Other +97.8%
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
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Carbs +61.9%
Contains more Water +1369.3%
Contains more Protein +271.5%
Contains more Fats +401.6%
Contains more Other +97.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soft serve
Soft serve
0
:
3
Walnut
Walnut
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +156%
Contains more Polyunsaturated fat +10155.2%
Soft serve
65% 31% 4%
Saturated Fat: 7.46 g
Monounsaturated Fat: 3.49 g
Polyunsaturated fat: 0.46 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +156%
Contains more Polyunsaturated fat +10155.2%

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 Walnut
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Soft serve Walnut Opinion
Net carbs 21.5g 7.01g Soft serve
Protein 4.1g 15.23g Walnut
Fats 13g 65.21g Walnut
Carbs 22.2g 13.71g Soft serve
Calories 222kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 21.16g 2.61g Walnut
Fiber 0.7g 6.7g Walnut
Calcium 131mg 98mg Soft serve
Iron 0.21mg 2.91mg Walnut
Magnesium 12mg 158mg Walnut
Phosphorus 116mg 346mg Walnut
Potassium 177mg 441mg Walnut
Sodium 61mg 2mg Walnut
Zinc 0.52mg 3.09mg Walnut
Copper 0.03mg 1.586mg Walnut
Manganese 0.005mg 3.414mg Walnut
Selenium 3µg 4.9µg Walnut
Vitamin A 589IU 20IU Soft serve
Vitamin A RAE 162µg 1µg Soft serve
Vitamin E 0.61mg 0.7mg Walnut
Vitamin D 29IU 0IU Soft serve
Vitamin D 0.7µg 0µg Soft serve
Vitamin C 0.8mg 1.3mg Walnut
Vitamin B1 0.049mg 0.341mg Walnut
Vitamin B2 0.182mg 0.15mg Soft serve
Vitamin B3 0.095mg 1.125mg Walnut
Vitamin B5 0.506mg 0.57mg Walnut
Vitamin B6 0.048mg 0.537mg Walnut
Folate 9µg 98µg Walnut
Vitamin B12 0.5µg 0µg Soft serve
Vitamin K 0.9µg 2.7µg Walnut
Tryptophan 0.048mg 0.17mg Walnut
Threonine 0.169mg 0.596mg Walnut
Isoleucine 0.215mg 0.625mg Walnut
Leucine 0.353mg 1.17mg Walnut
Lysine 0.296mg 0.424mg Walnut
Methionine 0.091mg 0.236mg Walnut
Phenylalanine 0.176mg 0.711mg Walnut
Valine 0.241mg 0.753mg Walnut
Histidine 0.099mg 0.391mg Walnut
Cholesterol 91mg 0mg Walnut
Saturated Fat 7.46g 6.126g Walnut
Monounsaturated Fat 3.49g 8.933g Walnut
Polyunsaturated fat 0.46g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soft serve Walnut
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
33%
Walnut
Minerals Daily Need Coverage Score
17%
Soft serve
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 18.55g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 59mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 91mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 1.334g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 79)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $5)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.