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Soursop vs. Plantain — In-Depth Nutrition Comparison

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Summary of differences between soursop and plantains

  • Soursop has more vitamin C; however, plantains are higher in vitamin B6 and potassium.
  • Plantains cover your daily need for vitamin B6, 14% more than soursop.
  • Soursop has 2 times more vitamin C than plantains. While soursop has 20.6mg of vitamin C, plantains have only 10.9mg.

These are the specific foods used in this comparison Soursop, raw and Plantains, cooked.

Infographic

Soursop vs Plantain 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.2% 25% 23% 29% 2.7% 12% 1.8% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Contains more CalciumCalcium +600%
Contains more CopperCopper +30.3%
Contains more MagnesiumMagnesium +52.4%
Contains more PotassiumPotassium +67.3%
Contains more ZincZinc +30%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +133.3%
~equal in Iron ~0.58mg
~equal in Phosphorus ~28mg
~equal in Manganese ~mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0% 1.6% 0% 18% 12% 17% 15% 14% 0% 1% 11% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 36% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Contains more Vitamin CVitamin C +89%
Contains more Vitamin B1Vitamin B1 +52.2%
Contains more Vitamin B3Vitamin B3 +19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +62.5%
Contains more Vitamin B6Vitamin B6 +306.8%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +85.7%
Contains more CholineCholine +67.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B5 ~0.233mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more ProteinProtein +26.6%
Contains more FatsFats +66.7%
Contains more WaterWater +20.6%
Contains more OtherOther +20.7%
Contains more CarbsCarbs +85%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 43% 33%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.09 g
Polyunsaturated fat: Poly. Fat 0.069 g
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -26.1%
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +109.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soursop Plantain DV% diff.
Vitamin B6 0.059mg 0.24mg 14%
Vitamin C 20.6mg 10.9mg 11%
Potassium 278mg 465mg 6%
Carbs 16.84g 31.15g 5%
Vitamin A 0µg 45µg 5%
Fiber 3.3g 2.3g 4%
Calories 66kcal 116kcal 3%
Folate 14µg 26µg 3%
Magnesium 21mg 32mg 3%
Copper 0.086mg 0.066mg 2%
Vitamin B1 0.07mg 0.046mg 2%
Choline 7.6mg 12.7mg 1%
Calcium 14mg 2mg 1%
Vitamin B3 0.9mg 0.756mg 1%
Selenium 0.6µg 1.4µg 1%
Protein 1g 0.79g 0%
Fats 0.3g 0.18g 0%
Net carbs 13.54g 28.85g N/A
Iron 0.6mg 0.58mg 0%
Sugar 13.54g 14g N/A
Zinc 0.1mg 0.13mg 0%
Phosphorus 27mg 28mg 0%
Sodium 14mg 5mg 0%
Vitamin E 0.08mg 0.13mg 0%
Vitamin B2 0.05mg 0.052mg 0%
Vitamin B5 0.253mg 0.233mg 0%
Vitamin K 0.4µg 0.7µg 0%
Saturated fat 0.051g 0.069g 0%
Monounsaturated fat 0.09g 0.015g 0%
Polyunsaturated fat 0.069g 0.033g 0%
Tryptophan 0.011mg 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.022mg 0%
Leucine 0.036mg 0%
Lysine 0.06mg 0.037mg 0%
Methionine 0.007mg 0.01mg 0%
Phenylalanine 0.027mg 0%
Valine 0.028mg 0%
Histidine 0.039mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soursop Plantain
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Soursop
15%
Plantain
Minerals Daily Need Coverage Score
11%
Soursop
13%
Plantain

Comparison summary

Which food is lower in Sugar?
Soursop
Soursop is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated fat?
Soursop
Soursop is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 5)
Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 9mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.