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  6. Dates vs. Soursop

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 has 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
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.
Dates
Dates
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.2% 25% 23% 29% 2.7% 12% 1.8% 0% 3.3%
Contains more MagnesiumMagnesium +104.8%
Contains more CalciumCalcium +178.6%
Contains more PotassiumPotassium +136%
Contains more IronIron +70%
Contains more CopperCopper +139.5%
Contains more ZincZinc +190%
Contains more PhosphorusPhosphorus +129.6%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +400%

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.
Dates
Dates
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 69% 0% 0% 1.6% 18% 12% 17% 15% 14% 0% 1% 11%
Contains more Vitamin B2Vitamin B2 +32%
Contains more Vitamin B3Vitamin B3 +41.6%
Contains more Vitamin B5Vitamin B5 +132.8%
Contains more Vitamin B6Vitamin B6 +179.7%
Contains more Vitamin KVitamin K +575%
Contains more FolateFolate +35.7%
Contains more Vitamin CVitamin C +5050%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B1Vitamin B1 +34.6%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Soursop DV% diff.
Fructose 19.56g 24%
Vitamin C 0.4mg 20.6mg 22%
Carbs 75.03g 16.84g 19%
Fiber 8g 3.3g 19%
Copper 0.206mg 0.086mg 13%
Calories 282kcal 66kcal 11%
Potassium 656mg 278mg 11%
Manganese 0.262mg 11%
Vitamin B6 0.165mg 0.059mg 8%
Vitamin B5 0.589mg 0.253mg 7%
Magnesium 43mg 21mg 5%
Iron 1.02mg 0.6mg 5%
Phosphorus 62mg 27mg 5%
Selenium 3µg 0.6µg 4%
Protein 2.45g 1g 3%
Calcium 39mg 14mg 3%
Zinc 0.29mg 0.1mg 2%
Vitamin B1 0.052mg 0.07mg 2%
Vitamin B3 1.274mg 0.9mg 2%
Vitamin K 2.7µg 0.4µg 2%
Sodium 2mg 14mg 1%
Vitamin B2 0.066mg 0.05mg 1%
Folate 19µg 14µg 1%
Protein per 100 calories 0.87g 1.5g N/A
Calories per 10 g protein 1151kcal 660kcal N/A
Weight per 100 calories 35g 152g N/A
Fats 0.39g 0.3g 0%
Net carbs 67.03g 13.54g N/A
Sugar 63.35g 13.54g N/A
Vitamin E 0.05mg 0.08mg 0%
Choline 6.3mg 7.6mg 0%
Saturated fat 0.032g 0.051g 0%
Monounsaturated fat 0.036g 0.09g 0%
Polyunsaturated fat 0.019g 0.069g 0%
Tryptophan 0.012mg 0.011mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0.06mg 0%
Methionine 0.022mg 0.007mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Contains more ProteinProtein +145%
Contains more FatsFats +30%
Contains more CarbsCarbs +345.5%
Contains more OtherOther +128.6%
Contains more WaterWater +295.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
24% 43% 33%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.09 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -37.3%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +263.2%

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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. 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.