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Cranberry vs Soursop - In-Depth Nutrition Comparison

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A recap on differences between Cranberry and Soursop

    Food varieties used in this article are Cranberry, low bush or lingenberry, raw (Alaska Native) and Soursop, raw.

    Infographic

    Cranberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
    Contains more Calcium +85.7%
    Contains more Iron +50%
    Contains more Phosphorus +28.6%
    Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
    Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 5% 25% 15% 29% 3% 12% 2%
    Contains more Calcium +85.7%
    Contains more Iron +50%
    Contains more Phosphorus +28.6%

    Vitamin Comparison

    Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
    :
    Contains more Vitamin A +4400%
    Contains more Vitamin B2 +60%
    Contains more Vitamin B1 +250%
    Contains more Vitamin B3 +125%
    Equal in Vitamin C - 20.6
    Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 6% 0% 0% 5% 19% 8% 0% 0% 0% 0% 0%
    Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 2% 0% 18% 12% 17% 16% 14% 0% 1% 11%
    Contains more Vitamin A +4400%
    Contains more Vitamin B2 +60%
    Contains more Vitamin B1 +250%
    Contains more Vitamin B3 +125%
    Equal in Vitamin C - 20.6

    Comparison summary table

    Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
    Cranberry Soursop
    Rich in minerals ok
    Lower in glycemic index ok
    Rich in vitamins ok
    Lower in Cholesterol ok
    Lower in Sugar ok
    Lower in Sodium ok
    Lower in Saturated Fat ok
    Lower in price Equal

    All nutrients comparison - raw data values

    Nutrient Cranberry Soursop Opinion
    Calories 55kcal 66kcal Soursop
    Protein 0.4g 1g Soursop
    Fats 0.5g 0.3g Cranberry
    Vitamin C 21mg 20.6mg Cranberry
    Net carbs 12.2g 13.54g Soursop
    Carbs 12.2g 16.84g Soursop
    Cholesterol mg 0mg Cranberry
    Vitamin D IU 0IU Soursop
    Iron 0.4mg 0.6mg Soursop
    Calcium 26mg 14mg Cranberry
    Potassium mg 278mg Soursop
    Magnesium mg 21mg Soursop
    Sugar g 13.54g Cranberry
    Fiber g 3.3g Soursop
    Copper mg 0.086mg Soursop
    Zinc mg 0.1mg Soursop
    Starch g g
    Phosphorus 21mg 27mg Soursop
    Sodium mg 14mg Cranberry
    Vitamin A 90IU 2IU Cranberry
    Vitamin E mg 0.08mg Soursop
    Vitamin D µg 0µg Soursop
    Vitamin B1 0.02mg 0.07mg Soursop
    Vitamin B2 0.08mg 0.05mg Cranberry
    Vitamin B3 0.4mg 0.9mg Soursop
    Vitamin B5 mg 0.253mg Soursop
    Vitamin B6 mg 0.059mg Soursop
    Vitamin B12 µg 0µg Soursop
    Vitamin K µg 0.4µg Soursop
    Folate µg 14µg Soursop
    Trans Fat g 0g Cranberry
    Saturated Fat g 0.051g Cranberry
    Monounsaturated Fat g 0.09g Soursop
    Polyunsaturated fat g 0.069g Soursop
    Tryptophan mg 0.011mg Soursop
    Threonine mg mg
    Isoleucine mg mg
    Leucine mg mg
    Lysine mg 0.06mg Soursop
    Methionine mg 0.007mg Soursop
    Phenylalanine mg mg
    Valine mg mg
    Histidine mg mg
    Fructose g g

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Cranberry Soursop
    Low Calories diet ok
    Low Fats diet ok
    Low Carbs diet ok
    Low glycemic index diet ok

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    Vitamin and Mineral Summary Scores

    The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
    Vitamin Summary Score
    9
    Cranberry
    13
    Soursop
    Mineral Summary Score
    4
    Cranberry
    14
    Soursop

    Macronutrients Comparison

    Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
    Protein
    2%
    Cranberry
    6%
    Soursop
    Carbohydrates
    12%
    Cranberry
    17%
    Soursop
    Fats
    2%
    Cranberry
    1%
    Soursop

    Comparison summary

    Which food is richer in minerals?
    Soursop
    Soursop is relatively richer in minerals
    Which food is lower in glycemic index?
    Soursop
    Soursop is lower in glycemic index (difference - 13)
    Which food is richer in vitamins?
    Soursop
    Soursop is relatively richer in vitamins
    Which food is lower in Cholesterol?
    Cranberry
    Cranberry is lower in Cholesterol (difference - 0mg)
    Which food is lower in Sugar?
    Cranberry
    Cranberry is lower in Sugar (difference - 13.54g)
    Which food contains less Sodium?
    Cranberry
    Cranberry contains less Sodium (difference - 14mg)
    Which food is lower in Saturated Fat?
    Cranberry
    Cranberry is lower in Saturated Fat (difference - 0.051g)
    Which food is cheaper?
    ?
    The foods are relatively equal in price ($)

    References

    The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

    1. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.