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  6. Plantain vs. Soursop

Plantain vs. Soursop — In-Depth Nutrition Comparison

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Summary of differences between Plantain and Soursop

  • Plantain has more Vitamin B6, and Potassium, however, Soursop is higher in Vitamin C.
  • Plantain covers your daily need of Vitamin B6 14% more than Soursop.
  • Plantain has 2 times more Potassium than Soursop. While Plantain has 465mg of Potassium, Soursop has only 278mg.

These are the specific foods used in this comparison Plantains, cooked and Soursop, raw.

Infographic

Plantain 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.
Plantain
Plantain
6
:
3
Soursop
Soursop
Contains more Magnesium +52.4%
Contains more Potassium +67.3%
Contains less Sodium -64.3%
Contains more Zinc +30%
Contains more Selenium +133.3%
Contains more Calcium +600%
Contains more Copper +30.3%
Equal in Iron - 0.6
Equal in Phosphorus - 27
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Soursop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 15% 12% 25% 2% 3% 29% 0% 4%
Contains more Magnesium +52.4%
Contains more Potassium +67.3%
Contains less Sodium -64.3%
Contains more Zinc +30%
Contains more Selenium +133.3%
Contains more Calcium +600%
Contains more Copper +30.3%
Equal in Iron - 0.6
Equal in Phosphorus - 27

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.
Plantain
Plantain
6
:
4
Soursop
Soursop
Contains more Vitamin A +45350%
Contains more Vitamin E +62.5%
Contains more Vitamin B6 +306.8%
Contains more Folate +85.7%
Contains more Vitamin K +75%
Contains more Vitamin C +89%
Contains more Vitamin B1 +52.2%
Contains more Vitamin B3 +19%
Equal in Vitamin B2 - 0.05
Equal in Vitamin B5 - 0.253
Plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
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%
Contains more Vitamin A +45350%
Contains more Vitamin E +62.5%
Contains more Vitamin B6 +306.8%
Contains more Folate +85.7%
Contains more Vitamin K +75%
Contains more Vitamin C +89%
Contains more Vitamin B1 +52.2%
Contains more Vitamin B3 +19%
Equal in Vitamin B2 - 0.05
Equal in Vitamin B5 - 0.253

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain
Plantain
1
:
4
Soursop
Soursop
Contains more Carbs +85%
Contains more Protein +26.6%
Contains more Fats +66.7%
Contains more Water +20.6%
Contains more Other +20.7%
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Soursop
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Contains more Carbs +85%
Contains more Protein +26.6%
Contains more Fats +66.7%
Contains more Water +20.6%
Contains more Other +20.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain
Plantain
0
:
3
Soursop
Soursop
Contains less Saturated Fat -26.1%
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +109.1%
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Soursop
24% 43% 33%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.09 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -26.1%
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +109.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Soursop Opinion
Net carbs 28.85g 13.54g Plantain
Protein 0.79g 1g Soursop
Fats 0.18g 0.3g Soursop
Carbs 31.15g 16.84g Plantain
Calories 116kcal 66kcal Plantain
Sugar 14g 13.54g Soursop
Fiber 2.3g 3.3g Soursop
Calcium 2mg 14mg Soursop
Iron 0.58mg 0.6mg Soursop
Magnesium 32mg 21mg Plantain
Phosphorus 28mg 27mg Plantain
Potassium 465mg 278mg Plantain
Sodium 5mg 14mg Plantain
Zinc 0.13mg 0.1mg Plantain
Copper 0.066mg 0.086mg Soursop
Selenium 1.4µg 0.6µg Plantain
Vitamin A 909IU 2IU Plantain
Vitamin A RAE 45µg 0µg Plantain
Vitamin E 0.13mg 0.08mg Plantain
Vitamin C 10.9mg 20.6mg Soursop
Vitamin B1 0.046mg 0.07mg Soursop
Vitamin B2 0.052mg 0.05mg Plantain
Vitamin B3 0.756mg 0.9mg Soursop
Vitamin B5 0.233mg 0.253mg Soursop
Vitamin B6 0.24mg 0.059mg Plantain
Folate 26µg 14µg Plantain
Vitamin K 0.7µg 0.4µg Plantain
Tryptophan 0.009mg 0.011mg Soursop
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.037mg 0.06mg Soursop
Methionine 0.01mg 0.007mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain
Saturated Fat 0.069g 0.051g Soursop
Monounsaturated Fat 0.015g 0.09g Soursop
Polyunsaturated fat 0.033g 0.069g Soursop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Soursop
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
18%
Plantain
13%
Soursop
Minerals Daily Need Coverage Score
13%
Plantain
11%
Soursop

Comparison summary

Which food is lower in Sugar?
Soursop
Soursop is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated Fat?
Soursop
Soursop is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 5)
Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.