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  6. Soft serve vs. Watercress

Soft serve vs. Watercress — In-Depth Nutrition Comparison

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What are the differences between soft serve and watercress?

  • Soft serve is higher in vitamin B12 and phosphorus, yet watercress is higher in vitamin K, vitamin A, vitamin C, manganese, vitamin B6, and copper.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • The glycemic index of watercress is lower.

We used Ice cream, soft serve, chocolate and Watercress, raw types in this article.

Infographic

Soft serve vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more ZincZinc +372.7%
Contains more PhosphorusPhosphorus +93.3%
Contains more SeleniumSelenium +233.3%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +86.4%
Contains more CopperCopper +156.7%
Contains less SodiumSodium -32.8%
Contains more ManganeseManganese +4780%
~equal in Calcium ~120mg
~equal in Iron ~0.2mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +51.7%
Contains more Vitamin B5Vitamin B5 +63.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +188.9%
Contains more Vitamin CVitamin C +5275%
Contains more Vitamin EVitamin E +63.9%
Contains more Vitamin B1Vitamin B1 +83.7%
Contains more Vitamin B3Vitamin B3 +110.5%
Contains more Vitamin B6Vitamin B6 +168.8%
Contains more Vitamin KVitamin K +27677.8%
~equal in Vitamin A ~160µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Soft serve Watercress DV% diff.
Vitamin K 0.9µg 250µg 208%
Vitamin C 0.8mg 43mg 47%
Saturated fat 7.46g 0.027g 34%
Cholesterol 91mg 0mg 30%
Vitamin B12 0.5µg 0µg 21%
Fats 13g 0.1g 20%
Calories 222kcal 11kcal 11%
Manganese 0.005mg 0.244mg 10%
Monounsaturated fat 3.49g 0.008g 9%
Phosphorus 116mg 60mg 8%
Carbs 22.2g 1.29g 7%
Vitamin B6 0.048mg 0.129mg 6%
Potassium 177mg 330mg 5%
Vitamin B2 0.182mg 0.12mg 5%
Copper 0.03mg 0.077mg 5%
Vitamin D 0.7µg 0µg 4%
Vitamin B5 0.506mg 0.31mg 4%
Protein 4.1g 2.3g 4%
Selenium 3µg 0.9µg 4%
Vitamin D 29IU 0IU 4%
Zinc 0.52mg 0.11mg 4%
Choline 26mg 9mg 3%
Polyunsaturated fat 0.46g 0.035g 3%
Vitamin E 0.61mg 1mg 3%
Vitamin B1 0.049mg 0.09mg 3%
Magnesium 12mg 21mg 2%
Fiber 0.7g 0.5g 1%
Vitamin B3 0.095mg 0.2mg 1%
Sodium 61mg 41mg 1%
Calcium 131mg 120mg 1%
Caffeine 2mg 0mg 1%
Net carbs 21.5g 0.79g N/A
Iron 0.21mg 0.2mg 0%
Sugar 21.16g 0.2g N/A
Vitamin A 162µg 160µg 0%
Folate 9µg 9µg 0%
Tryptophan 0.048mg 0.03mg 0%
Threonine 0.169mg 0.133mg 0%
Isoleucine 0.215mg 0.093mg 0%
Leucine 0.353mg 0.166mg 0%
Lysine 0.296mg 0.134mg 0%
Methionine 0.091mg 0.02mg 0%
Phenylalanine 0.176mg 0.114mg 0%
Valine 0.241mg 0.137mg 0%
Histidine 0.099mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +78.3%
Contains more FatsFats +12900%
Contains more CarbsCarbs +1620.9%
Contains more WaterWater +59%
Contains more OtherOther +33.3%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +43525%
Contains more Poly. FatPolyunsaturated fat +1214.3%
Contains less Sat. FatSaturated fat -99.6%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.