Coconut vs. Soursop — In-Depth Nutrition Comparison

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How are coconut and soursop different?

Coconut is higher in copper, iron, fiber, selenium, phosphorus, and zinc; however, soursop is richer in vitamin C.
Daily need coverage for saturated fat for coconut is 148% higher.
Coconut contains 17 times more selenium than soursop. While coconut contains 10.1µg of selenium, soursop contains only 0.6µg.
Soursop has less saturated fat.
Soursop has a lower glycemic index (32) than coconut (59).

Nuts, coconut meat, raw and Soursop, raw are the varieties used in this article.

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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.

Coconut

Soursop

Contains more MagnesiumMagnesium	+52.4%
Contains more PotassiumPotassium	+28.1%
Contains more IronIron	+305%
Contains more CopperCopper	+405.8%
Contains more ZincZinc	+1000%
Contains more PhosphorusPhosphorus	+318.5%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+1583.3%

Contains less SodiumSodium

-30%

~equal in Calcium ~14mg

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.

Coconut

Soursop

Contains more Vitamin EVitamin E	+200%
Contains more Vitamin B5Vitamin B5	+18.6%
Contains more FolateFolate	+85.7%

Contains more Vitamin CVitamin C	+524.2%
Contains more Vitamin B2Vitamin B2	+150%
Contains more Vitamin B3Vitamin B3	+66.7%
Contains more Vitamin KVitamin K	+100%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.07mg

~equal in Vitamin B6 ~0.059mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.051g	135%
Manganese	1.5mg		65%
Fats	33.49g	0.3g	51%
Copper	0.435mg	0.086mg	39%
Iron	2.43mg	0.6mg	23%
Fiber	9g	3.3g	23%
Vitamin C	3.3mg	20.6mg	19%
Selenium	10.1µg	0.6µg	17%
Calories	354kcal	66kcal	14%
Phosphorus	113mg	27mg	12%
Zinc	1.1mg	0.1mg	9%
Protein	3.33g	1g	5%
Magnesium	32mg	21mg	3%
Folate	26µg	14µg	3%
Monounsaturated fat	1.425g	0.09g	3%
Potassium	356mg	278mg	2%
Vitamin B2	0.02mg	0.05mg	2%
Vitamin B3	0.54mg	0.9mg	2%
Polyunsaturated fat	0.366g	0.069g	2%
Carbs	15.23g	16.84g	1%
Vitamin E	0.24mg	0.08mg	1%
Vitamin B5	0.3mg	0.253mg	1%
Choline	12.1mg	7.6mg	1%
Protein per 100 calories	0.94g	1.5g	N/A
Calories per 10 g protein	1063kcal	660kcal	N/A
Weight per 100 calories	28g	152g	N/A
Unsaturated / Saturated Fat ratio	0.06	3.1	N/A
Net carbs	6.23g	13.54g	N/A
Calcium	14mg	14mg	0%
Sugar	6.23g	13.54g	N/A
Sodium	20mg	14mg	0%
Vitamin B1	0.066mg	0.07mg	0%
Vitamin B6	0.054mg	0.059mg	0%
Vitamin K	0.2µg	0.4µg	0%
Tryptophan	0.039mg	0.011mg	0%
Threonine	0.121mg		0%
Isoleucine	0.131mg		0%
Leucine	0.247mg		0%
Lysine	0.147mg	0.06mg	0%
Methionine	0.062mg	0.007mg	0%
Phenylalanine	0.169mg		0%
Valine	0.202mg		0%
Histidine	0.077mg		0%