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Pomegranate vs Soursop - In-Depth Nutrition Comparison

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Differences between Pomegranate and Soursop

  • Pomegranate has more Vitamin K, Copper, and Folate, while Soursop has more Vitamin C.
  • Pomegranate's daily need coverage for Vitamin K is 13% higher.
  • Soursop contains 8 times less Vitamin E than Pomegranate. Pomegranate contains 0.6mg of Vitamin E , while Soursop contains 0.08mg.

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

Infographic

Pomegranate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +33.3%
Contains less Sodium -78.6%
Contains more Zinc +250%
Contains more Copper +83.7%
Contains more Calcium +40%
Contains more Iron +100%
Contains more Magnesium +75%
Contains more Potassium +17.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 15% 12% 25% 2% 3% 29%
Contains more Phosphorus +33.3%
Contains less Sodium -78.6%
Contains more Zinc +250%
Contains more Copper +83.7%
Contains more Calcium +40%
Contains more Iron +100%
Contains more Magnesium +75%
Contains more Potassium +17.8%

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
:
Contains more Vitamin E +650%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +27.1%
Contains more Folate +171.4%
Contains more Vitamin K +4000%
Contains more Vitamin A +∞%
Contains more Vitamin C +102%
Contains more Vitamin B3 +207.2%
Equal in Vitamin B1 - 0.07
Equal in Vitamin B2 - 0.05
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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 E +650%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +27.1%
Contains more Folate +171.4%
Contains more Vitamin K +4000%
Contains more Vitamin A +∞%
Contains more Vitamin C +102%
Contains more Vitamin B3 +207.2%
Equal in Vitamin B1 - 0.07
Equal in Vitamin B2 - 0.05

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

All nutrients comparison - raw data values

Nutrient Pomegranate Soursop Opinion
Net carbs 14.7g 13.54g Pomegranate
Protein 1.67g 1g Pomegranate
Fats 1.17g 0.3g Pomegranate
Carbs 18.7g 16.84g Pomegranate
Calories 83kcal 66kcal Pomegranate
Starch g g
Fructose g g
Sugar 13.67g 13.54g Soursop
Fiber 4g 3.3g Pomegranate
Calcium 10mg 14mg Soursop
Iron 0.3mg 0.6mg Soursop
Magnesium 12mg 21mg Soursop
Phosphorus 36mg 27mg Pomegranate
Potassium 236mg 278mg Soursop
Sodium 3mg 14mg Pomegranate
Zinc 0.35mg 0.1mg Pomegranate
Copper 0.158mg 0.086mg Pomegranate
Vitamin A 0IU 2IU Soursop
Vitamin E 0.6mg 0.08mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 20.6mg Soursop
Vitamin B1 0.067mg 0.07mg Soursop
Vitamin B2 0.053mg 0.05mg Pomegranate
Vitamin B3 0.293mg 0.9mg Soursop
Vitamin B5 0.377mg 0.253mg Pomegranate
Vitamin B6 0.075mg 0.059mg Pomegranate
Folate 38µg 14µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 0.4µg Pomegranate
Tryptophan mg 0.011mg Soursop
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg 0.06mg Soursop
Methionine mg 0.007mg Soursop
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.051g Soursop
Monounsaturated Fat 0.093g 0.09g Pomegranate
Polyunsaturated fat 0.079g 0.069g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate 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
16
Pomegranate
13
Soursop
Mineral Summary Score
15
Pomegranate
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
10%
Pomegranate
6%
Soursop
Carbohydrates
19%
Pomegranate
17%
Soursop
Fats
5%
Pomegranate
1%
Soursop

Comparison summary

Which food is lower in Sugar?
Soursop
Soursop is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Soursop
Soursop is lower in Saturated Fat (difference - 0.069g)
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 - $1)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 11mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.