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Orange vs. Soursop — In-Depth Nutrition Comparison

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A recap on differences between Orange and Soursop

  • Orange has more Vitamin C, however, Soursop is higher in Iron.
  • Orange covers your daily Vitamin C needs 36% more than Soursop.
  • Soursop contains 3 times less Calcium than Orange. Orange contains 40mg of Calcium, while Soursop contains 14mg.
  • Orange has less Sugar.

Food varieties used in this article are Oranges, raw, all commercial varieties and Soursop, raw.

Infographic

Orange 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.
Orange
3
:
Contains more Calcium +185.7%
Contains less Sodium -100%
Contains more Iron +500%
Contains more Magnesium +110%
Contains more Phosphorus +92.9%
Contains more Potassium +53.6%
Contains more Zinc +42.9%
Contains more Copper +91.1%
Contains more Selenium +20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 15% 12% 25% 2% 3% 29% 0% 4%
Contains more Calcium +185.7%
Contains less Sodium -100%
Contains more Iron +500%
Contains more Magnesium +110%
Contains more Phosphorus +92.9%
Contains more Potassium +53.6%
Contains more Zinc +42.9%
Contains more Copper +91.1%
Contains more Selenium +20%

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.
Orange
6
:
Contains more Vitamin A +11150%
Contains more Vitamin E +125%
Contains more Vitamin C +158.3%
Contains more Vitamin B1 +24.3%
Contains more Folate +114.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +219.1%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.253
Equal in Vitamin B6 - 0.059
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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 +11150%
Contains more Vitamin E +125%
Contains more Vitamin C +158.3%
Contains more Vitamin B1 +24.3%
Contains more Folate +114.3%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +219.1%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.253
Equal in Vitamin B6 - 0.059

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
1
:
Contains more Fats +150%
Contains more Carbs +43.3%
Contains more Other +59.1%
Equal in Protein - 1
Equal in Water - 81.16
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Contains more Fats +150%
Contains more Carbs +43.3%
Contains more Other +59.1%
Equal in Protein - 1
Equal in Water - 81.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
1
:
Contains less Saturated Fat -70.6%
Contains more Monounsaturated Fat +291.3%
Contains more Polyunsaturated fat +176%
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
24% 43% 33%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.09 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -70.6%
Contains more Monounsaturated Fat +291.3%
Contains more Polyunsaturated fat +176%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Soursop Opinion
Net carbs 9.35g 13.54g Soursop
Protein 0.94g 1g Soursop
Fats 0.12g 0.3g Soursop
Carbs 11.75g 16.84g Soursop
Calories 47kcal 66kcal Soursop
Sugar 9.35g 13.54g Orange
Fiber 2.4g 3.3g Soursop
Calcium 40mg 14mg Orange
Iron 0.1mg 0.6mg Soursop
Magnesium 10mg 21mg Soursop
Phosphorus 14mg 27mg Soursop
Potassium 181mg 278mg Soursop
Sodium 0mg 14mg Orange
Zinc 0.07mg 0.1mg Soursop
Copper 0.045mg 0.086mg Soursop
Manganese 0.025mg Orange
Selenium 0.5µg 0.6µg Soursop
Vitamin A 225IU 2IU Orange
Vitamin A RAE 11µg 0µg Orange
Vitamin E 0.18mg 0.08mg Orange
Vitamin C 53.2mg 20.6mg Orange
Vitamin B1 0.087mg 0.07mg Orange
Vitamin B2 0.04mg 0.05mg Soursop
Vitamin B3 0.282mg 0.9mg Soursop
Vitamin B5 0.25mg 0.253mg Soursop
Vitamin B6 0.06mg 0.059mg Orange
Folate 30µg 14µg Orange
Vitamin K 0µg 0.4µg Soursop
Tryptophan 0.009mg 0.011mg Soursop
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg 0.06mg Soursop
Methionine 0.02mg 0.007mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.015g 0.051g Orange
Monounsaturated Fat 0.023g 0.09g Soursop
Polyunsaturated fat 0.025g 0.069g Soursop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange 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
24%
Orange
13%
Soursop
Minerals Daily Need Coverage Score
7%
Orange
11%
Soursop

Comparison summary

Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 13)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $0.4)
Which food is richer in minerals?
Soursop
Soursop is relatively richer in minerals
Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 4.19g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.036g)
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

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.