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  6. Dried fruit vs. Soursop

Dried fruit vs. Soursop — In-Depth Nutrition Comparison

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What are the differences between Dried fruit and Soursop?

  • Dried fruit is higher in Copper, Vitamin E, Potassium, Iron, Vitamin A, Fiber, Vitamin B3, Vitamin B6, and Phosphorus, yet Soursop is higher in Vitamin C.
  • Dried fruit's daily need coverage for Copper is 29% more.

We used Apricots, dried, sulfured, uncooked and Soursop, raw types in this article.

Infographic

Dried fruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +52.4%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +318%
Contains more IronIron +343.3%
Contains more CopperCopper +298.8%
Contains more ZincZinc +290%
Contains more PhosphorusPhosphorus +163%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +266.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 69% 0.12% 1.6% 0% 18% 12% 17% 15% 14% 0% 1% 11% 4.1%
Contains more Vitamin AVitamin A +180100%
Contains more Vitamin EVitamin E +5312.5%
Contains more Vitamin B2Vitamin B2 +48%
Contains more Vitamin B3Vitamin B3 +187.7%
Contains more Vitamin B5Vitamin B5 +104%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more Vitamin KVitamin K +675%
Contains more CholineCholine +82.9%
Contains more Vitamin CVitamin C +1960%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more FolateFolate +40%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +239%
Contains more FatsFats +70%
Contains more CarbsCarbs +272%
Contains more OtherOther +267.1%
Contains more WaterWater +162.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -66.7%
Contains more Mono. FatMonounsaturated Fat +21.6%
~equal in Polyunsaturated fat ~0.069g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Soursop
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Soursop Opinion
Calories 241kcal 66kcal Dried fruit
Protein 3.39g 1g Dried fruit
Fats 0.51g 0.3g Dried fruit
Vitamin C 1mg 20.6mg Soursop
Net carbs 55.34g 13.54g Dried fruit
Carbs 62.64g 16.84g Dried fruit
Magnesium 32mg 21mg Dried fruit
Calcium 55mg 14mg Dried fruit
Potassium 1162mg 278mg Dried fruit
Iron 2.66mg 0.6mg Dried fruit
Sugar 53.44g 13.54g Soursop
Fiber 7.3g 3.3g Dried fruit
Copper 0.343mg 0.086mg Dried fruit
Zinc 0.39mg 0.1mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 27mg Dried fruit
Sodium 10mg 14mg Dried fruit
Vitamin A 3604IU 2IU Dried fruit
Vitamin A 180µg 0µg Dried fruit
Vitamin E 4.33mg 0.08mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg 0.6µg Dried fruit
Vitamin B1 0.015mg 0.07mg Soursop
Vitamin B2 0.074mg 0.05mg Dried fruit
Vitamin B3 2.589mg 0.9mg Dried fruit
Vitamin B5 0.516mg 0.253mg Dried fruit
Vitamin B6 0.143mg 0.059mg Dried fruit
Vitamin K 3.1µg 0.4µg Dried fruit
Folate 10µg 14µg Soursop
Choline 13.9mg 7.6mg Dried fruit
Saturated Fat 0.017g 0.051g Dried fruit
Monounsaturated Fat 0.074g 0.09g Soursop
Polyunsaturated fat 0.074g 0.069g Dried fruit
Tryptophan 0.016mg 0.011mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg 0.06mg Dried fruit
Methionine 0.015mg 0.007mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Soursop
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Dried fruit
12%
Soursop
Minerals Daily Need Coverage Score
44%
Dried fruit
11%
Soursop

Comparison summary

Which food is lower in Sugar?
Soursop
Soursop is lower in Sugar (difference - 39.9g)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.