Elderberry vs. Soursop — In-Depth Nutrition Comparison

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Summary of differences between elderberries and soursop

Soursop has less vitamin C, fiber, vitamin B6, iron, and vitamin A than elderberries.
Elderberries cover your daily need for vitamin C, 17% more than soursop.
Elderberries have 300 times more vitamin A than soursop. While elderberries have 600IU of vitamin A, soursop has only 2IU.

These are the specific foods used in this comparison Elderberries, raw and Soursop, raw.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Elderberry

Soursop

Contains more CalciumCalcium	+171.4%
Contains more IronIron	+166.7%
Contains more PhosphorusPhosphorus	+44.4%
Contains less SodiumSodium	-57.1%

Contains more MagnesiumMagnesium	+320%
Contains more CopperCopper	+41%

~equal in Potassium ~278mg

~equal in Zinc ~0.1mg

~equal in Manganese ~mg

~equal in Selenium ~0.6µg

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.

Elderberry

Soursop

Contains more Vitamin CVitamin C	+74.8%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+20%
Contains more Vitamin B6Vitamin B6	+289.8%

Contains more Vitamin B3Vitamin B3	+80%
Contains more Vitamin B5Vitamin B5	+80.7%
Contains more FolateFolate	+133.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.07mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	36mg	20.6mg	17%
Fiber	7g	3.3g	15%
Iron	1.6mg	0.6mg	13%
Vitamin B6	0.23mg	0.059mg	13%
Magnesium	5mg	21mg	4%
Vitamin B3	0.5mg	0.9mg	3%
Vitamin A	30µg	0µg	3%
Copper	0.061mg	0.086mg	3%
Phosphorus	39mg	27mg	2%
Folate	6µg	14µg	2%
Vitamin B5	0.14mg	0.253mg	2%
Calcium	38mg	14mg	2%
Protein	0.66g	1g	1%
Choline		7.6mg	1%
Carbs	18.4g	16.84g	1%
Vitamin B2	0.06mg	0.05mg	1%
Polyunsaturated fat	0.247g	0.069g	1%
Vitamin E		0.08mg	1%
Calories	73kcal	66kcal	0%
Fats	0.5g	0.3g	0%
Net carbs	11.4g	13.54g	N/A
Potassium	280mg	278mg	0%
Sugar		13.54g	N/A
Zinc	0.11mg	0.1mg	0%
Sodium	6mg	14mg	0%
Selenium	0.6µg	0.6µg	0%
Vitamin B1	0.07mg	0.07mg	0%
Vitamin K		0.4µg	0%
Saturated fat	0.023g	0.051g	0%
Monounsaturated fat	0.08g	0.09g	0%
Tryptophan	0.013mg	0.011mg	0%
Threonine	0.027mg		0%
Isoleucine	0.027mg		0%
Leucine	0.06mg		0%
Lysine	0.026mg	0.06mg	0%
Methionine	0.014mg	0.007mg	0%
Phenylalanine	0.04mg		0%
Valine	0.033mg		0%
Histidine	0.015mg		0%