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Soursop vs. Plantain — In-Depth Nutrition Comparison

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Summary of differences between Soursop and Plantain

  • Soursop has more Vitamin C, however, Plantain is higher in Vitamin B6, and Potassium.
  • Plantain covers your daily need of Vitamin B6 14% more than Soursop.
  • Soursop has 2 times more Vitamin C than Plantain. While Soursop has 20.6mg of Vitamin C, Plantain has only 10.9mg.

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

Infographic

Soursop vs Plantain 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.
Contains more Calcium +600%
Contains more Copper +30.3%
Contains more Magnesium +52.4%
Contains more Potassium +67.3%
Contains less Sodium -64.3%
Contains more Zinc +30%
Contains more Selenium +133.3%
Equal in Iron - 0.58
Equal in Phosphorus - 28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 15% 12% 25% 2% 3% 29% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +600%
Contains more Copper +30.3%
Contains more Magnesium +52.4%
Contains more Potassium +67.3%
Contains less Sodium -64.3%
Contains more Zinc +30%
Contains more Selenium +133.3%
Equal in Iron - 0.58
Equal in Phosphorus - 28

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 C +89%
Contains more Vitamin B1 +52.2%
Contains more Vitamin B3 +19%
Contains more Vitamin A +45350%
Contains more Vitamin E +62.5%
Contains more Vitamin B6 +306.8%
Contains more Folate +85.7%
Contains more Vitamin K +75%
Equal in Vitamin B2 - 0.052
Equal in Vitamin B5 - 0.233
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Contains more Vitamin C +89%
Contains more Vitamin B1 +52.2%
Contains more Vitamin B3 +19%
Contains more Vitamin A +45350%
Contains more Vitamin E +62.5%
Contains more Vitamin B6 +306.8%
Contains more Folate +85.7%
Contains more Vitamin K +75%
Equal in Vitamin B2 - 0.052
Equal in Vitamin B5 - 0.233

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +26.6%
Contains more Fats +66.7%
Contains more Water +20.6%
Contains more Other +20.7%
Contains more Carbs +85%
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 Protein +26.6%
Contains more Fats +66.7%
Contains more Water +20.6%
Contains more Other +20.7%
Contains more Carbs +85%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -26.1%
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +109.1%
24% 43% 33%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.09 g
Polyunsaturated fat: 0.069 g
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -26.1%
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated 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 Opinion
Net carbs 13.54g 28.85g Plantain
Protein 1g 0.79g Soursop
Fats 0.3g 0.18g Soursop
Carbs 16.84g 31.15g Plantain
Calories 66kcal 116kcal Plantain
Sugar 13.54g 14g Soursop
Fiber 3.3g 2.3g Soursop
Calcium 14mg 2mg Soursop
Iron 0.6mg 0.58mg Soursop
Magnesium 21mg 32mg Plantain
Phosphorus 27mg 28mg Plantain
Potassium 278mg 465mg Plantain
Sodium 14mg 5mg Plantain
Zinc 0.1mg 0.13mg Plantain
Copper 0.086mg 0.066mg Soursop
Selenium 0.6µg 1.4µg Plantain
Vitamin A 2IU 909IU Plantain
Vitamin A RAE 0µg 45µg Plantain
Vitamin E 0.08mg 0.13mg Plantain
Vitamin C 20.6mg 10.9mg Soursop
Vitamin B1 0.07mg 0.046mg Soursop
Vitamin B2 0.05mg 0.052mg Plantain
Vitamin B3 0.9mg 0.756mg Soursop
Vitamin B5 0.253mg 0.233mg Soursop
Vitamin B6 0.059mg 0.24mg Plantain
Folate 14µg 26µg Plantain
Vitamin K 0.4µg 0.7µg Plantain
Tryptophan 0.011mg 0.009mg Soursop
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.06mg 0.037mg Soursop
Methionine 0.007mg 0.01mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain
Saturated Fat 0.051g 0.069g Soursop
Monounsaturated Fat 0.09g 0.015g Soursop
Polyunsaturated fat 0.069g 0.033g Soursop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soursop Plantain
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
13%
Soursop
18%
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.