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.
| 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% |
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.
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B5Vitamin B5 | +18.6% |
| Contains more FolateFolate | +85.7% |
| Contains more CholineCholine | +59.2% |
| 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% |
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% |
| Fiber | 9g | 3.3g | 23% |
| Iron | 2.43mg | 0.6mg | 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% |
| Monounsaturated fat | 1.425g | 0.09g | 3% |
| Folate | 26µg | 14µg | 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% |
| Vitamin E | 0.24mg | 0.08mg | 1% |
| Carbs | 15.23g | 16.84g | 1% |
| Vitamin B5 | 0.3mg | 0.253mg | 1% |
| Choline | 12.1mg | 7.6mg | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +233% |
| Contains more FatsFats | +11063.3% |
| Contains more OtherOther | +37.1% |
| Contains more CarbsCarbs | +10.6% |
| Contains more WaterWater | +72.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1483.3% |
| Contains more Poly. FatPolyunsaturated fat | +430.4% |
| Contains less Sat. FatSaturated fat | -99.8% |
