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Mango vs. Soursop — In-Depth Nutrition Comparison

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Differences between Mango and Soursop

  • Mango has more Vitamin C, Folate, Vitamin A RAE, and Vitamin E , while Soursop has more Fiber, and Iron.
  • Mango's daily need coverage for Vitamin C is 18% higher.

The food types used in this comparison are Mangos, raw and Soursop, raw.

Infographic

Mango vs Soursop 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.
Mango
3
:
Contains less Sodium -92.9%
Contains more Copper +29.1%
Contains more Calcium +27.3%
Contains more Iron +275%
Contains more Magnesium +110%
Contains more Phosphorus +92.9%
Contains more Potassium +65.5%
Contains more Zinc +11.1%
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 15% 12% 25% 2% 3% 29% 0% 4%
Contains less Sodium -92.9%
Contains more Copper +29.1%
Contains more Calcium +27.3%
Contains more Iron +275%
Contains more Magnesium +110%
Contains more Phosphorus +92.9%
Contains more Potassium +65.5%
Contains more Zinc +11.1%
Equal in Selenium - 0.6

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.
Mango
6
:
Contains more Vitamin A +54000%
Contains more Vitamin E +1025%
Contains more Vitamin C +76.7%
Contains more Vitamin B6 +101.7%
Contains more Folate +207.1%
Contains more Vitamin K +950%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +28.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 69% 18% 12% 17% 16% 14% 11% 0% 1%
Contains more Vitamin A +54000%
Contains more Vitamin E +1025%
Contains more Vitamin C +76.7%
Contains more Vitamin B6 +101.7%
Contains more Folate +207.1%
Contains more Vitamin K +950%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +28.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
2
:
Contains more Fats +26.7%
Contains more Protein +22%
Contains more Carbs +12.4%
Contains more Other +94.4%
Equal in Water - 81.16
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Contains more Fats +26.7%
Contains more Protein +22%
Contains more Carbs +12.4%
Contains more Other +94.4%
Equal in Water - 81.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
2
:
Contains more Monounsaturated Fat +55.6%
Contains less Saturated Fat -44.6%
Equal in Polyunsaturated fat - 0.069
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
24% 43% 33%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.09 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +55.6%
Contains less Saturated Fat -44.6%
Equal in Polyunsaturated fat - 0.069

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Soursop
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Soursop Opinion
Net carbs 13.38g 13.54g Soursop
Protein 0.82g 1g Soursop
Fats 0.38g 0.3g Mango
Carbs 14.98g 16.84g Soursop
Calories 60kcal 66kcal Soursop
Fructose 4.68g Mango
Sugar 13.66g 13.54g Soursop
Fiber 1.6g 3.3g Soursop
Calcium 11mg 14mg Soursop
Iron 0.16mg 0.6mg Soursop
Magnesium 10mg 21mg Soursop
Phosphorus 14mg 27mg Soursop
Potassium 168mg 278mg Soursop
Sodium 1mg 14mg Mango
Zinc 0.09mg 0.1mg Soursop
Copper 0.111mg 0.086mg Mango
Manganese 0.063mg Mango
Selenium 0.6µg 0.6µg
Vitamin A 1082IU 2IU Mango
Vitamin A RAE 54µg 0µg Mango
Vitamin E 0.9mg 0.08mg Mango
Vitamin C 36.4mg 20.6mg Mango
Vitamin B1 0.028mg 0.07mg Soursop
Vitamin B2 0.038mg 0.05mg Soursop
Vitamin B3 0.669mg 0.9mg Soursop
Vitamin B5 0.197mg 0.253mg Soursop
Vitamin B6 0.119mg 0.059mg Mango
Folate 43µg 14µg Mango
Vitamin K 4.2µg 0.4µg Mango
Tryptophan 0.013mg 0.011mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg 0.06mg Mango
Methionine 0.008mg 0.007mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g 0.051g Soursop
Monounsaturated Fat 0.14g 0.09g Mango
Polyunsaturated fat 0.071g 0.069g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Soursop
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
26%
Mango
13%
Soursop
Minerals Daily Need Coverage Score
9%
Mango
11%
Soursop

Comparison summary

Which food is lower in Sugar?
Soursop
Soursop is lower in Sugar (difference - 0.12g)
Which food is lower in Saturated Fat?
Soursop
Soursop is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 19)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $0.3)
Which food is richer in minerals?
Soursop
Soursop is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 13mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/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.