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Dates vs Soursop - In-Depth Nutrition Comparison

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Important differences between Dates and Soursop

  • Dates have more Fiber, Copper, Potassium, Vitamin B6, Vitamin B5, Iron, and Magnesium, however Soursop have more Vitamin C.
  • Soursop's daily need coverage for Vitamin C is 22% more.
  • Dates have 3 times more Vitamin B6 than Soursop. Dates have 0.165mg of Vitamin B6, while Soursop has 0.059mg.

The food varieties used in the comparison are Dates, deglet noor and Soursop, raw.

Infographic

Dates  vs Soursop infographic
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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 Iron +70%
Contains more Calcium +178.6%
Contains more Potassium +136%
Contains more Magnesium +104.8%
Contains more Copper +139.5%
Contains more Zinc +190%
Contains more Phosphorus +129.6%
Contains less Sodium -85.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 5% 25% 15% 29% 3% 12% 2%
Contains more Iron +70%
Contains more Calcium +178.6%
Contains more Potassium +136%
Contains more Magnesium +104.8%
Contains more Copper +139.5%
Contains more Zinc +190%
Contains more Phosphorus +129.6%
Contains less Sodium -85.7%

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 +400%
Contains more Vitamin B2 +32%
Contains more Vitamin B3 +41.6%
Contains more Vitamin B5 +132.8%
Contains more Vitamin B6 +179.7%
Contains more Vitamin K +575%
Contains more Folate +35.7%
Contains more Vitamin C +5050%
Contains more Vitamin E +60%
Contains more Vitamin B1 +34.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
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 +400%
Contains more Vitamin B2 +32%
Contains more Vitamin B3 +41.6%
Contains more Vitamin B5 +132.8%
Contains more Vitamin B6 +179.7%
Contains more Vitamin K +575%
Contains more Folate +35.7%
Contains more Vitamin C +5050%
Contains more Vitamin E +60%
Contains more Vitamin B1 +34.6%

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
12
Dates
13
Soursop
Mineral Summary Score
30
Dates
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
15%
Dates
6%
Soursop
Carbohydrates
75%
Dates
17%
Soursop
Fats
2%
Dates
1%
Soursop

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.
Dates Soursop
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates 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 lower in Sugar?
Soursop
Soursop is lower in Sugar (difference - 49.81g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 10)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.019g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Dates Soursop Opinion
Calories 282 66 Dates
Protein 2.45 1 Dates
Fats 0.39 0.3 Dates
Vitamin C 0.4 20.6 Soursop
Carbs 75.03 16.84 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.6 Dates
Calcium 39 14 Dates
Potassium 656 278 Dates
Magnesium 43 21 Dates
Sugar 63.35 13.54 Soursop
Fiber 8 3.3 Dates
Copper 0.206 0.086 Dates
Zinc 0.29 0.1 Dates
Starch
Phosphorus 62 27 Dates
Sodium 2 14 Dates
Vitamin A 10 2 Dates
Vitamin E 0.05 0.08 Soursop
Vitamin D 0 0
Vitamin B1 0.052 0.07 Soursop
Vitamin B2 0.066 0.05 Dates
Vitamin B3 1.274 0.9 Dates
Vitamin B5 0.589 0.253 Dates
Vitamin B6 0.165 0.059 Dates
Vitamin B12 0 0
Vitamin K 2.7 0.4 Dates
Folate 19 14 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.051 Dates
Monounsaturated Fat 0.036 0.09 Soursop
Polyunsaturated fat 0.019 0.069 Soursop
Tryptophan 0.012 0.011 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 0.06 Dates
Methionine 0.022 0.007 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 Dates

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.