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Coconut oil vs. Soursop — In-Depth Nutrition Comparison

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Important differences between coconut oil and soursop

  • Coconut oil has less vitamin C, fiber, copper, potassium, iron, vitamin B1, vitamin B3, and vitamin B5.
  • Coconut oil's daily need coverage for saturated fat is 412% more.
  • Soursop is lower in saturated fat.
  • Soursop has a higher glycemic index than coconut oil.

The food varieties used in the comparison are Oil, coconut and Soursop, raw.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1300%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1100%
Contains more CopperCopper +∞%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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% 1.6% 0% 18% 12% 17% 15% 14% 0% 1% 11% 4.1%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin KVitamin K +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2433.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Contains more FatsFats +32920%
Contains more OtherOther +30%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +270433.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 Mono. FatMonounsaturated fat +6935.6%
Contains more Poly. FatPolyunsaturated fat +2366.7%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut oil Soursop DV% diff.
Saturated fat 82.475g 0.051g 375%
Fats 99.06g 0.3g 152%
Calories 892kcal 66kcal 41%
Vitamin C 0mg 20.6mg 23%
Monounsaturated fat 6.332g 0.09g 16%
Fiber 0g 3.3g 13%
Polyunsaturated fat 1.702g 0.069g 11%
Copper 0mg 0.086mg 10%
Potassium 0mg 278mg 8%
Iron 0.05mg 0.6mg 7%
Carbs 0g 16.84g 6%
Vitamin B1 0mg 0.07mg 6%
Vitamin B3 0mg 0.9mg 6%
Vitamin B5 0mg 0.253mg 5%
Magnesium 0mg 21mg 5%
Vitamin B6 0mg 0.059mg 5%
Phosphorus 0mg 27mg 4%
Folate 0µg 14µg 4%
Vitamin B2 0mg 0.05mg 4%
Protein 0g 1g 2%
Choline 0.3mg 7.6mg 1%
Selenium 0µg 0.6µg 1%
Sodium 0mg 14mg 1%
Zinc 0.02mg 0.1mg 1%
Calcium 1mg 14mg 1%
Net carbs 0g 13.54g N/A
Sugar 0g 13.54g N/A
Vitamin E 0.11mg 0.08mg 0%
Vitamin K 0.6µg 0.4µg 0%
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.011mg 0%
Lysine 0mg 0.06mg 0%
Methionine 0mg 0.007mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil 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
0%
Coconut oil
12%
Soursop
Minerals Daily Need Coverage Score
0%
Coconut oil
11%
Soursop

Comparison summary

Which food is lower in Saturated fat?
Soursop
Soursop is lower in Saturated fat (difference - 82.424g)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $2.2)
Which food is richer in minerals?
Soursop
Soursop is relatively richer in minerals
Which food is richer in vitamins?
Soursop
Soursop is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 13.54g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 32)
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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.