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Soft serve vs. Zucchini — In-Depth Nutrition Comparison

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Summary of differences between soft serve and zucchini

  • Soft serve has more vitamin B12, calcium, phosphorus, vitamin A, and vitamin B2; however, zucchini is higher in vitamin C, vitamin B6, and manganese.
  • Soft serve covers your daily need for saturated fat, 37% more than zucchini.
  • The glycemic index of soft serve is higher.

These are the specific foods used in this comparison Ice cream, soft serve, chocolate and Squash, summer, zucchini, includes skin, raw.

Infographic

Soft serve vs Zucchini infographic
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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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CalciumCalcium +718.8%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +205.3%
Contains more SeleniumSelenium +1400%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +47.5%
Contains more IronIron +76.2%
Contains more CopperCopper +76.7%
Contains less SodiumSodium -86.9%
Contains more ManganeseManganese +3440%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +1520%
Contains more Vitamin EVitamin E +408.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B5Vitamin B5 +148%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +173.7%
Contains more Vitamin CVitamin C +2137.5%
Contains more Vitamin B3Vitamin B3 +374.7%
Contains more Vitamin B6Vitamin B6 +239.6%
Contains more Vitamin KVitamin K +377.8%
Contains more FolateFolate +166.7%
~equal in Vitamin B1 ~0.045mg

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +238.8%
Contains more FatsFats +3962.5%
Contains more CarbsCarbs +613.8%
Contains more OtherOther +57.9%
Contains more WaterWater +58.5%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +31627.3%
Contains more Poly. FatPolyunsaturated fat +405.5%
Contains less Sat. FatSaturated fat -98.9%

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 Zucchini
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soft serve Zucchini DV% diff.
Saturated fat 7.46g 0.084g 34%
Cholesterol 91mg 0mg 30%
Vitamin B12 0.5µg 0µg 21%
Fats 13g 0.32g 20%
Vitamin C 0.8mg 17.9mg 19%
Vitamin A 162µg 10µg 17%
Calcium 131mg 16mg 12%
Phosphorus 116mg 38mg 11%
Calories 222kcal 17kcal 10%
Monounsaturated fat 3.49g 0.011g 9%
Vitamin B6 0.048mg 0.163mg 9%
Manganese 0.005mg 0.177mg 7%
Vitamin B2 0.182mg 0.094mg 7%
Vitamin B5 0.506mg 0.204mg 6%
Protein 4.1g 1.21g 6%
Carbs 22.2g 3.11g 6%
Selenium 3µg 0.2µg 5%
Vitamin D 0.7µg 0µg 4%
Vitamin D 29IU 0IU 4%
Folate 9µg 24µg 4%
Vitamin E 0.61mg 0.12mg 3%
Vitamin K 0.9µg 4.3µg 3%
Copper 0.03mg 0.053mg 3%
Choline 26mg 9.5mg 3%
Potassium 177mg 261mg 2%
Iron 0.21mg 0.37mg 2%
Fructose 1.38g 2%
Sodium 61mg 8mg 2%
Vitamin B3 0.095mg 0.451mg 2%
Polyunsaturated fat 0.46g 0.091g 2%
Zinc 0.52mg 0.32mg 2%
Caffeine 2mg 0mg 1%
Fiber 0.7g 1g 1%
Magnesium 12mg 18mg 1%
Net carbs 21.5g 2.11g N/A
Sugar 21.16g 2.5g N/A
Vitamin B1 0.049mg 0.045mg 0%
Tryptophan 0.048mg 0.01mg 0%
Threonine 0.169mg 0.029mg 0%
Isoleucine 0.215mg 0.044mg 0%
Leucine 0.353mg 0.071mg 0%
Lysine 0.296mg 0.067mg 0%
Methionine 0.091mg 0.018mg 0%
Phenylalanine 0.176mg 0.043mg 0%
Valine 0.241mg 0.054mg 0%
Histidine 0.099mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soft serve Zucchini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Zucchini
Minerals Daily Need Coverage Score
17%
Soft serve
12%
Zucchini

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 18.66g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 7.376g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 64)
Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $0.4)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.