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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.

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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" 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

    Vitamin and Mineral Summary Scores

    Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
    Protein
    2%
    Cranberry
    6%
    Soursop
    Carbohydrates
    12%
    Cranberry
    17%
    Soursop
    Fats
    2%
    Cranberry
    1%
    Soursop

    Comparison summary table

    Pay attention at 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 Sugars ok
    Lower in Sodium ok
    Lower in Saturated Fat ok
    Lower in price Equal

    Which food is preferable in case of diets?

    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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    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 contains less Sugars?
    Cranberry
    Cranberry contains less Sugars (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 ($)

    All nutrients comparison - raw data values

    In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
    Nutrient Cranberry Soursop Opinion
    Calories 55 66 Soursop
    Protein 0.4 1 Soursop
    Fats 0.5 0.3 Cranberry
    Vitamin C 21 20.6 Cranberry
    Carbs 12.2 16.84 Soursop
    Cholesterol 0 Cranberry
    Vitamin D 0 Soursop
    Iron 0.4 0.6 Soursop
    Calcium 26 14 Cranberry
    Potassium 278 Soursop
    Magnesium 21 Soursop
    Sugars 13.54 Cranberry
    Fiber 3.3 Soursop
    Copper 0.086 Soursop
    Zinc 0.1 Soursop
    Starch
    Phosphorus 21 27 Soursop
    Sodium 14 Cranberry
    Vitamin A 90 2 Cranberry
    Vitamin E 0.08 Soursop
    Vitamin D 0 Soursop
    Vitamin B1 0.02 0.07 Soursop
    Vitamin B2 0.08 0.05 Cranberry
    Vitamin B3 0.4 0.9 Soursop
    Vitamin B5 0.253 Soursop
    Vitamin B6 0.059 Soursop
    Vitamin B12 0 Soursop
    Vitamin K 0.4 Soursop
    Folate 14 Soursop
    Trans Fat 0 Cranberry
    Saturated Fat 0.051 Cranberry
    Monounsaturated Fat 0.09 Soursop
    Polyunsaturated fat 0.069 Soursop
    Tryptophan 0.011 Soursop
    Threonine
    Isoleucine
    Leucine
    Lysine 0.06 Soursop
    Methionine 0.007 Soursop
    Phenylalanine
    Valine
    Histidine
    Fructose

    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 of 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.