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Prunes vs. Soursop — In-Depth Nutrition Comparison

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What are the main differences between Prunes and Soursop?

  • Prunes is richer in Vitamin K, Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, Vitamin B3, and Phosphorus, yet Soursop is richer in Vitamin C.
  • Prunes's daily need coverage for Vitamin K is 49% higher.
  • Prunes has 4 times more Vitamin B2 than Soursop. Prunes has 0.186mg of Vitamin B2, while Soursop has 0.05mg.

We used Plums, dried (prunes), uncooked and Soursop, raw types in this comparison.

Infographic

Prunes 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.
Prunes
9
:
Contains more Calcium +207.1%
Contains more Iron +55%
Contains more Magnesium +95.2%
Contains more Phosphorus +155.6%
Contains more Potassium +163.3%
Contains less Sodium -85.7%
Contains more Zinc +340%
Contains more Copper +226.7%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 15% 12% 25% 2% 3% 29% 0% 4%
Contains more Calcium +207.1%
Contains more Iron +55%
Contains more Magnesium +95.2%
Contains more Phosphorus +155.6%
Contains more Potassium +163.3%
Contains less Sodium -85.7%
Contains more Zinc +340%
Contains more Copper +226.7%
Contains more Selenium +100%

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.
Prunes
7
:
Contains more Vitamin A +38950%
Contains more Vitamin E +437.5%
Contains more Vitamin B2 +272%
Contains more Vitamin B3 +109.1%
Contains more Vitamin B5 +66.8%
Contains more Vitamin B6 +247.5%
Contains more Vitamin K +14775%
Contains more Vitamin C +3333.3%
Contains more Vitamin B1 +37.3%
Contains more Folate +250%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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 +38950%
Contains more Vitamin E +437.5%
Contains more Vitamin B2 +272%
Contains more Vitamin B3 +109.1%
Contains more Vitamin B5 +66.8%
Contains more Vitamin B6 +247.5%
Contains more Vitamin K +14775%
Contains more Vitamin C +3333.3%
Contains more Vitamin B1 +37.3%
Contains more Folate +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
4
:
Contains more Protein +118%
Contains more Fats +26.7%
Contains more Carbs +279.3%
Contains more Other +277.1%
Contains more Water +162.5%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Contains more Protein +118%
Contains more Fats +26.7%
Contains more Carbs +279.3%
Contains more Other +277.1%
Contains more Water +162.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
0
:
Contains less Saturated Fat -42%
Contains more Monounsaturated Fat +69.8%
Contains more Polyunsaturated fat +11.3%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
24% 43% 33%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.09 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -42%
Contains more Monounsaturated Fat +69.8%
Contains more Polyunsaturated fat +11.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Soursop Opinion
Net carbs 56.78g 13.54g Prunes
Protein 2.18g 1g Prunes
Fats 0.38g 0.3g Prunes
Carbs 63.88g 16.84g Prunes
Calories 240kcal 66kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 13.54g Soursop
Fiber 7.1g 3.3g Prunes
Calcium 43mg 14mg Prunes
Iron 0.93mg 0.6mg Prunes
Magnesium 41mg 21mg Prunes
Phosphorus 69mg 27mg Prunes
Potassium 732mg 278mg Prunes
Sodium 2mg 14mg Prunes
Zinc 0.44mg 0.1mg Prunes
Copper 0.281mg 0.086mg Prunes
Manganese 0.299mg Prunes
Selenium 0.3µg 0.6µg Soursop
Vitamin A 781IU 2IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 0.08mg Prunes
Vitamin C 0.6mg 20.6mg Soursop
Vitamin B1 0.051mg 0.07mg Soursop
Vitamin B2 0.186mg 0.05mg Prunes
Vitamin B3 1.882mg 0.9mg Prunes
Vitamin B5 0.422mg 0.253mg Prunes
Vitamin B6 0.205mg 0.059mg Prunes
Folate 4µg 14µg Soursop
Vitamin K 59.5µg 0.4µg Prunes
Tryptophan 0.025mg 0.011mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg 0.06mg Soursop
Methionine 0.016mg 0.007mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g 0.051g Soursop
Monounsaturated Fat 0.053g 0.09g Soursop
Polyunsaturated fat 0.062g 0.069g Soursop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes 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
31%
Prunes
13%
Soursop
Minerals Daily Need Coverage Score
32%
Prunes
11%
Soursop

Comparison summary

Which food is lower in Sugar?
Soursop
Soursop is lower in Sugar (difference - 24.59g)
Which food is lower in Saturated Fat?
Soursop
Soursop is lower in Saturated Fat (difference - 0.037g)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $2)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.