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.
Infographic
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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.
| 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% |
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.
| 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% |
| Contains more CholineCholine | +59.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +72.7% |
| Contains more ProteinProtein | +233% |
| Contains more FatsFats | +11063.3% |
| Contains more OtherOther | +37.1% |
~equal in
Carbs
~15.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +1483.3% |
| Contains more Poly. FatPolyunsaturated fat | +430.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Fiber | 3.3g | 9g | 23% |
| Iron | 0.6mg | 2.43mg | 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% |
| Monounsaturated fat | 0.09g | 1.425g | 3% |
| Folate | 14µg | 26µg | 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% |
| Vitamin E | 0.08mg | 0.24mg | 1% |
| Carbs | 16.84g | 15.23g | 1% |
| Vitamin B5 | 0.253mg | 0.3mg | 1% |
| Choline | 7.6mg | 12.1mg | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
8%
Minerals Daily Need Coverage Score
11%
63%
Comparison summary
Which food contains less Sodium?
Soursop contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Soursop is lower in Saturated fat (difference - 29.647g)
Which food is lower in glycemic index?
Soursop is lower in glycemic index (difference - 27)
Which food is cheaper?
Soursop is cheaper (difference - $2.6)
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 7.31g)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.