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  6. Olive vs. Soursop

Olive vs. Soursop — In-Depth Nutrition Comparison

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How are Olive and Soursop different?

  • Olive is richer in Iron, Copper, Vitamin E , and Calcium, while Soursop is higher in Vitamin C, Potassium, Vitamin B1, and Vitamin B3.
  • Olive covers your daily need of Iron 34% more than Soursop.
  • Olive contains 53 times more Sodium than Soursop. Olive contains 735mg of Sodium, while Soursop contains 14mg.

Olives, ripe, canned (small-extra large) and Soursop, raw types were used in this article.

Infographic

Olive 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.
Olive
Olive
6
:
4
Soursop
Soursop
Contains more Calcium +528.6%
Contains more Iron +450%
Contains more Zinc +120%
Contains more Copper +191.9%
Contains more Selenium +50%
Contains more Magnesium +425%
Contains more Phosphorus +800%
Contains more Potassium +3375%
Contains less Sodium -98.1%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Soursop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 15% 12% 25% 2% 3% 29% 0% 4%
Contains more Calcium +528.6%
Contains more Iron +450%
Contains more Zinc +120%
Contains more Copper +191.9%
Contains more Selenium +50%
Contains more Magnesium +425%
Contains more Phosphorus +800%
Contains more Potassium +3375%
Contains less Sodium -98.1%

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.
Olive
Olive
3
:
7
Soursop
Soursop
Contains more Vitamin A +20050%
Contains more Vitamin E +1962.5%
Contains more Vitamin K +250%
Contains more Vitamin C +2188.9%
Contains more Vitamin B1 +2233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2332.4%
Contains more Vitamin B5 +1586.7%
Contains more Vitamin B6 +555.6%
Contains more Folate +∞%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 +20050%
Contains more Vitamin E +1962.5%
Contains more Vitamin K +250%
Contains more Vitamin C +2188.9%
Contains more Vitamin B1 +2233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2332.4%
Contains more Vitamin B5 +1586.7%
Contains more Vitamin B6 +555.6%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
:
3
Soursop
Soursop
Contains more Fats +3460%
Contains more Other +218.6%
Contains more Protein +19%
Contains more Carbs +169%
Equal in Water - 81.16
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 Fats +3460%
Contains more Other +218.6%
Contains more Protein +19%
Contains more Carbs +169%
Equal in Water - 81.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Soursop
Soursop
Contains more Monounsaturated Fat +8664.4%
Contains more Polyunsaturated fat +1220.3%
Contains less Saturated Fat -96.4%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Soursop
24% 43% 33%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.09 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +8664.4%
Contains more Polyunsaturated fat +1220.3%
Contains less Saturated Fat -96.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Soursop Opinion
Net carbs 3.06g 13.54g Soursop
Protein 0.84g 1g Soursop
Fats 10.68g 0.3g Olive
Carbs 6.26g 16.84g Soursop
Calories 115kcal 66kcal Olive
Sugar 0g 13.54g Olive
Fiber 3.2g 3.3g Soursop
Calcium 88mg 14mg Olive
Iron 3.3mg 0.6mg Olive
Magnesium 4mg 21mg Soursop
Phosphorus 3mg 27mg Soursop
Potassium 8mg 278mg Soursop
Sodium 735mg 14mg Soursop
Zinc 0.22mg 0.1mg Olive
Copper 0.251mg 0.086mg Olive
Manganese 0.02mg Olive
Selenium 0.9µg 0.6µg Olive
Vitamin A 403IU 2IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 0.08mg Olive
Vitamin C 0.9mg 20.6mg Soursop
Vitamin B1 0.003mg 0.07mg Soursop
Vitamin B2 0mg 0.05mg Soursop
Vitamin B3 0.037mg 0.9mg Soursop
Vitamin B5 0.015mg 0.253mg Soursop
Vitamin B6 0.009mg 0.059mg Soursop
Folate 0µg 14µg Soursop
Vitamin K 1.4µg 0.4µg Olive
Tryptophan 0.011mg Soursop
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg 0.06mg Soursop
Methionine 0.012mg 0.007mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 1.415g 0.051g Soursop
Monounsaturated Fat 7.888g 0.09g Olive
Polyunsaturated fat 0.911g 0.069g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
6%
Olive
13%
Soursop
Minerals Daily Need Coverage Score
35%
Olive
11%
Soursop

Comparison summary

Which food contains less Sodium?
Soursop
Soursop contains less Sodium (difference - 721mg)
Which food is lower in Saturated Fat?
Soursop
Soursop is lower in Saturated Fat (difference - 1.364g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 32)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $3.5)
Which food is richer in vitamins?
Soursop
Soursop is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 13.54g)
Which food is richer in minerals?
Olive
Olive is relatively richer in minerals
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.