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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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 15% 12% 25% 2% 3% 29%
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%

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 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%

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

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
Starch g g
Fructose 19.56g g 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
Vitamin A 10IU 2IU Dates
Vitamin E 0.05mg 0.08mg Soursop
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 2.7µg 0.4µg Dates
Tryptophan 0.012mg 0.011mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg 0.06mg Dates
Methionine 0.022mg 0.007mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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

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

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.