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Mango vs Soursop - In-Depth Nutrition Comparison

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Differences between Mango and Soursop

  • Mango has more Vitamin C, Folate, and Vitamin E , while Soursop has more Fiber, Vitamin A RAE, and Iron.
  • Mango's daily need coverage for Vitamin C is 18% higher.
  • Soursop contains 11 times less Vitamin E than Mango. Mango contains 0.9mg of Vitamin E , while Soursop contains 0.08mg.

The food types used in this comparison are Mangos, raw and Soursop, raw.

Infographic

Mango 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
Mango
2
:
Contains less Sodium -92.9%
Contains more Copper +29.1%
Contains more Calcium +27.3%
Contains more Iron +275%
Contains more Magnesium +110%
Contains more Phosphorus +92.9%
Contains more Potassium +65.5%
Contains more Zinc +11.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 15% 12% 25% 2% 3% 29%
Contains less Sodium -92.9%
Contains more Copper +29.1%
Contains more Calcium +27.3%
Contains more Iron +275%
Contains more Magnesium +110%
Contains more Phosphorus +92.9%
Contains more Potassium +65.5%
Contains more Zinc +11.1%

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
Mango
6
:
Contains more Vitamin A +54000%
Contains more Vitamin E +1025%
Contains more Vitamin C +76.7%
Contains more Vitamin B6 +101.7%
Contains more Folate +207.1%
Contains more Vitamin K +950%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +28.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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 +54000%
Contains more Vitamin E +1025%
Contains more Vitamin C +76.7%
Contains more Vitamin B6 +101.7%
Contains more Folate +207.1%
Contains more Vitamin K +950%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +28.4%

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.
Mango Soursop
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Soursop Opinion
Net carbs 13.38g 13.54g Soursop
Protein 0.82g 1g Soursop
Fats 0.38g 0.3g Mango
Carbs 14.98g 16.84g Soursop
Calories 60kcal 66kcal Soursop
Starch g g
Fructose 4.68g g Mango
Sugar 13.66g 13.54g Soursop
Fiber 1.6g 3.3g Soursop
Calcium 11mg 14mg Soursop
Iron 0.16mg 0.6mg Soursop
Magnesium 10mg 21mg Soursop
Phosphorus 14mg 27mg Soursop
Potassium 168mg 278mg Soursop
Sodium 1mg 14mg Mango
Zinc 0.09mg 0.1mg Soursop
Copper 0.111mg 0.086mg Mango
Vitamin A 1082IU 2IU Mango
Vitamin E 0.9mg 0.08mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 36.4mg 20.6mg Mango
Vitamin B1 0.028mg 0.07mg Soursop
Vitamin B2 0.038mg 0.05mg Soursop
Vitamin B3 0.669mg 0.9mg Soursop
Vitamin B5 0.197mg 0.253mg Soursop
Vitamin B6 0.119mg 0.059mg Mango
Folate 43µg 14µg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg 0.4µg Mango
Tryptophan 0.013mg 0.011mg Mango
Threonine 0.031mg mg Mango
Isoleucine 0.029mg mg Mango
Leucine 0.05mg mg Mango
Lysine 0.066mg 0.06mg Mango
Methionine 0.008mg 0.007mg Mango
Phenylalanine 0.027mg mg Mango
Valine 0.042mg mg Mango
Histidine 0.019mg mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.092g 0.051g Soursop
Monounsaturated Fat 0.14g 0.09g Mango
Polyunsaturated fat 0.071g 0.069g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango 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
26
Mango
13
Soursop
Mineral Summary Score
10
Mango
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
5%
Mango
6%
Soursop
Carbohydrates
15%
Mango
17%
Soursop
Fats
2%
Mango
1%
Soursop

Comparison summary

Which food is lower in Sugar?
Soursop
Soursop is lower in Sugar (difference - 0.12g)
Which food is lower in Saturated Fat?
Soursop
Soursop is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 19)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $0.3)
Which food is richer in minerals?
Soursop
Soursop is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 13mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.