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  6. Oatmeal vs. Soursop

Oatmeal vs. Soursop — In-Depth Nutrition Comparison

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How are Oatmeal and Soursop different?

  • Oatmeal is richer in Iron, Vitamin B6, Vitamin B1, Vitamin A RAE, Vitamin B3, Vitamin B2, Selenium, Folate, and Phosphorus, while Soursop is higher in Vitamin C.
  • Oatmeal covers your daily need of Iron 67% more than Soursop.

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Soursop, raw types were used in this article.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
7
:
3
Soursop
Soursop
Contains more Calcium +471.4%
Contains more Iron +893.3%
Contains more Magnesium +23.8%
Contains more Phosphorus +185.2%
Contains more Zinc +520%
Contains more Selenium +733.3%
Contains more Potassium +355.7%
Contains less Sodium -71.4%
Contains more Copper +30.3%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Soursop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 15% 12% 25% 2% 3% 29% 0% 4%
Contains more Calcium +471.4%
Contains more Iron +893.3%
Contains more Magnesium +23.8%
Contains more Phosphorus +185.2%
Contains more Zinc +520%
Contains more Selenium +733.3%
Contains more Potassium +355.7%
Contains less Sodium -71.4%
Contains more Copper +30.3%

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.
Oatmeal
Oatmeal
7
:
2
Soursop
Soursop
Contains more Vitamin A +21550%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +236.1%
Contains more Vitamin B5 +25.3%
Contains more Vitamin B6 +391.5%
Contains more Folate +214.3%
Contains more Vitamin E +14.3%
Contains more Vitamin C +∞%
Equal in Vitamin K - 0.4
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Soursop
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 +21550%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B2 +330%
Contains more Vitamin B3 +236.1%
Contains more Vitamin B5 +25.3%
Contains more Vitamin B6 +391.5%
Contains more Folate +214.3%
Contains more Vitamin E +14.3%
Contains more Vitamin C +∞%
Equal in Vitamin K - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
2
Soursop
Soursop
Contains more Protein +137%
Contains more Fats +353.3%
Contains more Carbs +44.3%
Contains more Other +22.8%
Equal in Water - 81.16
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Soursop
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Contains more Protein +137%
Contains more Fats +353.3%
Contains more Carbs +44.3%
Contains more Other +22.8%
Equal in Water - 81.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Soursop
Soursop
Contains more Monounsaturated Fat +334.4%
Contains more Polyunsaturated fat +517.4%
Contains less Saturated Fat -77.4%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Soursop
24% 43% 33%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.09 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +334.4%
Contains more Polyunsaturated fat +517.4%
Contains less Saturated Fat -77.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Soursop Opinion
Net carbs 9.97g 13.54g Soursop
Protein 2.37g 1g Oatmeal
Fats 1.36g 0.3g Oatmeal
Carbs 11.67g 16.84g Soursop
Calories 68kcal 66kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 0.46g 13.54g Oatmeal
Fiber 1.7g 3.3g Soursop
Calcium 80mg 14mg Oatmeal
Iron 5.96mg 0.6mg Oatmeal
Magnesium 26mg 21mg Oatmeal
Phosphorus 77mg 27mg Oatmeal
Potassium 61mg 278mg Soursop
Sodium 49mg 14mg Soursop
Zinc 0.62mg 0.1mg Oatmeal
Copper 0.066mg 0.086mg Soursop
Manganese 0.558mg Oatmeal
Selenium 5µg 0.6µg Oatmeal
Vitamin A 433IU 2IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.08mg Soursop
Vitamin C 0mg 20.6mg Soursop
Vitamin B1 0.26mg 0.07mg Oatmeal
Vitamin B2 0.215mg 0.05mg Oatmeal
Vitamin B3 3.025mg 0.9mg Oatmeal
Vitamin B5 0.317mg 0.253mg Oatmeal
Vitamin B6 0.29mg 0.059mg Oatmeal
Folate 44µg 14µg Oatmeal
Vitamin K 0.4µg 0.4µg
Tryptophan 0.04mg 0.011mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg 0.06mg Oatmeal
Methionine 0.04mg 0.007mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal
Trans Fat 0.003g 0g Soursop
Saturated Fat 0.226g 0.051g Soursop
Monounsaturated Fat 0.391g 0.09g Oatmeal
Polyunsaturated fat 0.426g 0.069g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27%
Oatmeal
13%
Soursop
Minerals Daily Need Coverage Score
45%
Oatmeal
11%
Soursop

Comparison summary

Which food contains less Sodium?
Soursop
Soursop contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Soursop
Soursop is lower in Saturated Fat (difference - 0.175g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 47)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 13.08g)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.