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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
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
10
:
Contains more Calcium +178.6%
Contains more Iron +70%
Contains more Magnesium +104.8%
Contains more Phosphorus +129.6%
Contains more Potassium +136%
Contains less Sodium -85.7%
Contains more Zinc +190%
Contains more Copper +139.5%
Contains more Selenium +400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 15% 12% 25% 2% 3% 29% 0% 4%
Contains more Calcium +178.6%
Contains more Iron +70%
Contains more Magnesium +104.8%
Contains more Phosphorus +129.6%
Contains more Potassium +136%
Contains less Sodium -85.7%
Contains more Zinc +190%
Contains more Copper +139.5%
Contains more Selenium +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.
:
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 Folate +35.7%
Contains more Vitamin K +575%
Contains more Vitamin E +60%
Contains more Vitamin C +5050%
Contains more Vitamin B1 +34.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
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 +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 Folate +35.7%
Contains more Vitamin K +575%
Contains more Vitamin E +60%
Contains more Vitamin C +5050%
Contains more Vitamin B1 +34.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +145%
Contains more Fats +30%
Contains more Carbs +345.5%
Contains more Other +128.6%
Contains more Water +295.3%
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 Protein +145%
Contains more Fats +30%
Contains more Carbs +345.5%
Contains more Other +128.6%
Contains more Water +295.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -37.3%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +263.2%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
24% 43% 33%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.09 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -37.3%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +263.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Dates Soursop Opinion
Net carbs 67.03g 13.54g Dates
Protein 2.45g 1g Dates
Fats 0.39g 0.3g Dates
Carbs 75.03g 16.84g Dates
Calories 282kcal 66kcal Dates
Fructose 19.56g Dates
Sugar 63.35g 13.54g Soursop
Fiber 8g 3.3g Dates
Calcium 39mg 14mg Dates
Iron 1.02mg 0.6mg Dates
Magnesium 43mg 21mg Dates
Phosphorus 62mg 27mg Dates
Potassium 656mg 278mg Dates
Sodium 2mg 14mg Dates
Zinc 0.29mg 0.1mg Dates
Copper 0.206mg 0.086mg Dates
Manganese 0.262mg Dates
Selenium 3µg 0.6µg Dates
Vitamin A 10IU 2IU Dates
Vitamin E 0.05mg 0.08mg Soursop
Vitamin C 0.4mg 20.6mg Soursop
Vitamin B1 0.052mg 0.07mg Soursop
Vitamin B2 0.066mg 0.05mg Dates
Vitamin B3 1.274mg 0.9mg Dates
Vitamin B5 0.589mg 0.253mg Dates
Vitamin B6 0.165mg 0.059mg Dates
Folate 19µg 14µg Dates
Vitamin K 2.7µg 0.4µg Dates
Tryptophan 0.012mg 0.011mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg 0.06mg Dates
Methionine 0.022mg 0.007mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g 0.051g Dates
Monounsaturated Fat 0.036g 0.09g Soursop
Polyunsaturated fat 0.019g 0.069g Soursop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates 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
12%
Dates
13%
Soursop
Minerals Daily Need Coverage Score
29%
Dates
11%
Soursop

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)

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.