Soursop vs. Coconut — In-Depth Nutrition Comparison

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How are soursop and coconut different?

Soursop is higher in vitamin C; however, coconut is richer in copper, iron, fiber, selenium, phosphorus, and zinc.
Daily need coverage for saturated fat for coconut is 148% higher.
Soursop contains 6 times more vitamin C than coconut. While soursop contains 20.6mg of vitamin C, coconut contains only 3.3mg.
Soursop has less saturated fat.
Soursop has a lower glycemic index (32) than coconut (59).

Soursop, raw and Nuts, coconut meat, raw are the varieties used in this article.

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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.

Soursop

Coconut

Contains less SodiumSodium

-30%

Contains more MagnesiumMagnesium	+52.4%
Contains more PotassiumPotassium	+28.1%
Contains more IronIron	+305%
Contains more CopperCopper	+405.8%
Contains more ZincZinc	+1000%
Contains more PhosphorusPhosphorus	+318.5%
Contains more SeleniumSelenium	+1583.3%

~equal in Calcium ~14mg

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.

Soursop

Coconut

Contains more Vitamin CVitamin C	+524.2%
Contains more Vitamin B2Vitamin B2	+150%
Contains more Vitamin B3Vitamin B3	+66.7%
Contains more Vitamin KVitamin K	+100%

Contains more Vitamin EVitamin E	+200%
Contains more Vitamin B5Vitamin B5	+18.6%
Contains more FolateFolate	+85.7%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.066mg

~equal in Vitamin B6 ~0.054mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.051g	29.698g	135%
Manganese		1.5mg	65%
Fats	0.3g	33.49g	51%
Copper	0.086mg	0.435mg	39%
Iron	0.6mg	2.43mg	23%
Fiber	3.3g	9g	23%
Vitamin C	20.6mg	3.3mg	19%
Selenium	0.6µg	10.1µg	17%
Calories	66kcal	354kcal	14%
Phosphorus	27mg	113mg	12%
Zinc	0.1mg	1.1mg	9%
Protein	1g	3.33g	5%
Magnesium	21mg	32mg	3%
Folate	14µg	26µg	3%
Monounsaturated fat	0.09g	1.425g	3%
Potassium	278mg	356mg	2%
Vitamin B2	0.05mg	0.02mg	2%
Vitamin B3	0.9mg	0.54mg	2%
Polyunsaturated fat	0.069g	0.366g	2%
Carbs	16.84g	15.23g	1%
Vitamin E	0.08mg	0.24mg	1%
Vitamin B5	0.253mg	0.3mg	1%
Choline	7.6mg	12.1mg	1%
Protein per 100 calories	1.5g	0.94g	N/A
Calories per 10 g protein	660kcal	1063kcal	N/A
Weight per 100 calories	152g	28g	N/A
Unsaturated / Saturated Fat ratio	3.1	0.06	N/A
Net carbs	13.54g	6.23g	N/A
Calcium	14mg	14mg	0%
Sugar	13.54g	6.23g	N/A
Sodium	14mg	20mg	0%
Vitamin B1	0.07mg	0.066mg	0%
Vitamin B6	0.059mg	0.054mg	0%
Vitamin K	0.4µg	0.2µg	0%
Tryptophan	0.011mg	0.039mg	0%
Threonine		0.121mg	0%
Isoleucine		0.131mg	0%
Leucine		0.247mg	0%
Lysine	0.06mg	0.147mg	0%
Methionine	0.007mg	0.062mg	0%
Phenylalanine		0.169mg	0%
Valine		0.202mg	0%
Histidine		0.077mg	0%