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Cantaloupe vs. Soursop — In-Depth Nutrition Comparison

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What are the main differences between Cantaloupe and Soursop?

  • Cantaloupe is richer in Vitamin A RAE, and Vitamin C, yet Soursop is richer in Fiber.
  • Cantaloupe's daily need coverage for Vitamin A RAE is 19% higher.
  • Cantaloupe has 2 times more Vitamin C than Soursop. Cantaloupe has 36.7mg of Vitamin C, while Soursop has 20.6mg.
  • Cantaloupe contains less Sugar.

We used Melons, cantaloupe, raw and Soursop, raw types in this comparison.

Infographic

Cantaloupe 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.7% 24% 7.9% 14% 4.9% 6.4% 2.1% 5.3% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.2% 25% 23% 29% 2.7% 12% 1.8% 0% 3.3%
Contains more ZincZinc +80%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +55.6%
Contains more IronIron +185.7%
Contains more CopperCopper +109.8%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -12.5%
Contains more SeleniumSelenium +50%
~equal in Potassium ~278mg

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 122% 203% 1% 0% 10% 4.4% 14% 6.3% 17% 0% 6.3% 16% 4.1%
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 69% 0.12% 1.6% 0% 18% 12% 17% 15% 14% 0% 1% 11% 4.1%
Contains more Vitamin CVitamin C +78.2%
Contains more Vitamin AVitamin A +169000%
Contains more Vitamin B6Vitamin B6 +22%
Contains more Vitamin KVitamin K +525%
Contains more FolateFolate +50%
Contains more Vitamin E Vitamin E +60%
Contains more Vitamin B1Vitamin B1 +70.7%
Contains more Vitamin B2Vitamin B2 +163.2%
Contains more Vitamin B3Vitamin B3 +22.6%
Contains more Vitamin B5Vitamin B5 +141%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 0.84 g
Fats: 0.19 g
Carbs: 8.16 g
Water: 90.15 g
Other: 0.66 g
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Contains more ProteinProtein +19%
Contains more FatsFats +57.9%
Contains more CarbsCarbs +106.4%
~equal in Water ~81.16g
~equal in Other ~0.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 2% 60%
Saturated Fat: Sat. Fat 0.051 g
Monounsaturated Fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.081 g
24% 43% 33%
Saturated Fat: Sat. Fat 0.051 g
Monounsaturated Fat: Mono. Fat 0.09 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Poly. FatPolyunsaturated fat +17.4%
Contains more Mono. FatMonounsaturated Fat +2900%
~equal in Saturated Fat ~0.051g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cantaloupe Soursop Opinion
Calories 34kcal 66kcal Soursop
Protein 0.84g 1g Soursop
Fats 0.19g 0.3g Soursop
Vitamin C 36.7mg 20.6mg Cantaloupe
Net carbs 7.26g 13.54g Soursop
Carbs 8.16g 16.84g Soursop
Magnesium 12mg 21mg Soursop
Calcium 9mg 14mg Soursop
Potassium 267mg 278mg Soursop
Iron 0.21mg 0.6mg Soursop
Sugar 7.86g 13.54g Cantaloupe
Fiber 0.9g 3.3g Soursop
Copper 0.041mg 0.086mg Soursop
Zinc 0.18mg 0.1mg Cantaloupe
Starch 0.03g Cantaloupe
Phosphorus 15mg 27mg Soursop
Sodium 16mg 14mg Soursop
Vitamin A 3382IU 2IU Cantaloupe
Vitamin A RAE 169µg 0µg Cantaloupe
Vitamin E 0.05mg 0.08mg Soursop
Manganese 0.041mg Cantaloupe
Selenium 0.4µg 0.6µg Soursop
Vitamin B1 0.041mg 0.07mg Soursop
Vitamin B2 0.019mg 0.05mg Soursop
Vitamin B3 0.734mg 0.9mg Soursop
Vitamin B5 0.105mg 0.253mg Soursop
Vitamin B6 0.072mg 0.059mg Cantaloupe
Vitamin K 2.5µg 0.4µg Cantaloupe
Folate 21µg 14µg Cantaloupe
Choline 7.6mg 7.6mg
Saturated Fat 0.051g 0.051g
Monounsaturated Fat 0.003g 0.09g Soursop
Polyunsaturated fat 0.081g 0.069g Cantaloupe
Tryptophan 0.002mg 0.011mg Soursop
Threonine 0.017mg Cantaloupe
Isoleucine 0.021mg Cantaloupe
Leucine 0.029mg Cantaloupe
Lysine 0.03mg 0.06mg Soursop
Methionine 0.012mg 0.007mg Cantaloupe
Phenylalanine 0.023mg Cantaloupe
Valine 0.033mg Cantaloupe
Histidine 0.015mg Cantaloupe
Fructose 1.87g Cantaloupe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cantaloupe Soursop
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
31%
Cantaloupe
12%
Soursop
Minerals Daily Need Coverage Score
8%
Cantaloupe
11%
Soursop

Comparison summary

Which food contains less Sodium?
Soursop
Soursop contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Soursop
Soursop is relatively richer in minerals
Which food is lower in Sugar?
Cantaloupe
Cantaloupe is lower in Sugar (difference - 5.68g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.051 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Cantaloupe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/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.