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  6. Soursop vs. Prunes

Soursop vs. Prunes — In-Depth Nutrition Comparison

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What are the main differences between Soursop and Prunes?

  • Soursop is richer in Vitamin C, yet Prunes is richer in Vitamin K, Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, Vitamin B3, and Phosphorus.
  • Prunes's daily need coverage for Vitamin K is 49% higher.
  • Soursop has 34 times more Vitamin C than Prunes. Soursop has 20.6mg of Vitamin C, while Prunes has 0.6mg.

We used Soursop, raw and Plums, dried (prunes), uncooked types in this comparison.

Infographic

Soursop vs Prunes 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.
Soursop
Soursop
1
:
9
Prunes
Prunes
Contains more Selenium +100%
Contains more Calcium +207.1%
Contains more Iron +55%
Contains more Magnesium +95.2%
Contains more Phosphorus +155.6%
Contains more Potassium +163.3%
Contains less Sodium -85.7%
Contains more Zinc +340%
Contains more Copper +226.7%
Soursop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 15% 12% 25% 2% 3% 29% 0% 4%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Selenium +100%
Contains more Calcium +207.1%
Contains more Iron +55%
Contains more Magnesium +95.2%
Contains more Phosphorus +155.6%
Contains more Potassium +163.3%
Contains less Sodium -85.7%
Contains more Zinc +340%
Contains more Copper +226.7%

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.
Soursop
Soursop
3
:
7
Prunes
Prunes
Contains more Vitamin C +3333.3%
Contains more Vitamin B1 +37.3%
Contains more Folate +250%
Contains more Vitamin A +38950%
Contains more Vitamin E +437.5%
Contains more Vitamin B2 +272%
Contains more Vitamin B3 +109.1%
Contains more Vitamin B5 +66.8%
Contains more Vitamin B6 +247.5%
Contains more Vitamin K +14775%
Soursop
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%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin C +3333.3%
Contains more Vitamin B1 +37.3%
Contains more Folate +250%
Contains more Vitamin A +38950%
Contains more Vitamin E +437.5%
Contains more Vitamin B2 +272%
Contains more Vitamin B3 +109.1%
Contains more Vitamin B5 +66.8%
Contains more Vitamin B6 +247.5%
Contains more Vitamin K +14775%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soursop
Soursop
1
:
4
Prunes
Prunes
Contains more Water +162.5%
Contains more Protein +118%
Contains more Fats +26.7%
Contains more Carbs +279.3%
Contains more Other +277.1%
Soursop
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Water +162.5%
Contains more Protein +118%
Contains more Fats +26.7%
Contains more Carbs +279.3%
Contains more Other +277.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soursop
Soursop
3
:
0
Prunes
Prunes
Contains less Saturated Fat -42%
Contains more Monounsaturated Fat +69.8%
Contains more Polyunsaturated fat +11.3%
Soursop
24% 43% 33%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.09 g
Polyunsaturated fat: 0.069 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -42%
Contains more Monounsaturated Fat +69.8%
Contains more Polyunsaturated fat +11.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soursop Prunes Opinion
Net carbs 13.54g 56.78g Prunes
Protein 1g 2.18g Prunes
Fats 0.3g 0.38g Prunes
Carbs 16.84g 63.88g Prunes
Calories 66kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 13.54g 38.13g Soursop
Fiber 3.3g 7.1g Prunes
Calcium 14mg 43mg Prunes
Iron 0.6mg 0.93mg Prunes
Magnesium 21mg 41mg Prunes
Phosphorus 27mg 69mg Prunes
Potassium 278mg 732mg Prunes
Sodium 14mg 2mg Prunes
Zinc 0.1mg 0.44mg Prunes
Copper 0.086mg 0.281mg Prunes
Manganese 0.299mg Prunes
Selenium 0.6µg 0.3µg Soursop
Vitamin A 2IU 781IU Prunes
Vitamin A RAE 0µg 39µg Prunes
Vitamin E 0.08mg 0.43mg Prunes
Vitamin C 20.6mg 0.6mg Soursop
Vitamin B1 0.07mg 0.051mg Soursop
Vitamin B2 0.05mg 0.186mg Prunes
Vitamin B3 0.9mg 1.882mg Prunes
Vitamin B5 0.253mg 0.422mg Prunes
Vitamin B6 0.059mg 0.205mg Prunes
Folate 14µg 4µg Soursop
Vitamin K 0.4µg 59.5µg Prunes
Tryptophan 0.011mg 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.06mg 0.05mg Soursop
Methionine 0.007mg 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.051g 0.088g Soursop
Monounsaturated Fat 0.09g 0.053g Soursop
Polyunsaturated fat 0.069g 0.062g Soursop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soursop Prunes
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
13%
Soursop
31%
Prunes
Minerals Daily Need Coverage Score
11%
Soursop
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Soursop
Soursop is lower in Sugar (difference - 24.59g)
Which food is lower in Saturated Fat?
Soursop
Soursop is lower in Saturated Fat (difference - 0.037g)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $2)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.