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Soursop vs. Garden cress — In-Depth Nutrition Comparison

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How are soursop and garden cress different?

  • Soursop is richer in fiber, while garden cress is higher in vitamin K, vitamin A, vitamin C, folate, vitamin B2, vitamin B6, potassium, copper, and iron.
  • Garden cress covers your daily need for vitamin K, 451% more than soursop.
  • Soursop contains 3 times more fiber than garden cress. Soursop contains 3.3g of fiber, while garden cress contains 1.1g.

Soursop, raw and Cress, garden, raw types were used in this article.

Infographic

Soursop vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +81%
Contains more CalciumCalcium +478.6%
Contains more PotassiumPotassium +118%
Contains more IronIron +116.7%
Contains more CopperCopper +97.7%
Contains more ZincZinc +130%
Contains more PhosphorusPhosphorus +181.5%
Contains more SeleniumSelenium +50%
~equal in Sodium ~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.
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin CVitamin C +235%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +11.1%
Contains more Vitamin B6Vitamin B6 +318.6%
Contains more Vitamin KVitamin K +135375%
Contains more FolateFolate +471.4%
Contains more CholineCholine +156.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.242mg
~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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more CarbsCarbs +206.2%
Contains more ProteinProtein +160%
Contains more FatsFats +133.3%
Contains more WaterWater +10.2%
Contains more OtherOther +157.1%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -54.9%
Contains more Mono. FatMonounsaturated fat +165.6%
Contains more Poly. FatPolyunsaturated fat +230.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soursop Garden cress DV% diff.
Vitamin K 0.4µg 541.9µg 451%
Vitamin C 20.6mg 69mg 54%
Vitamin A 0µg 346µg 38%
Manganese 0.553mg 24%
Folate 14µg 80µg 17%
Vitamin B2 0.05mg 0.26mg 16%
Vitamin B6 0.059mg 0.247mg 14%
Potassium 278mg 606mg 10%
Iron 0.6mg 1.3mg 9%
Fiber 3.3g 1.1g 9%
Copper 0.086mg 0.17mg 9%
Phosphorus 27mg 76mg 7%
Calcium 14mg 81mg 7%
Vitamin E 0.08mg 0.7mg 4%
Magnesium 21mg 38mg 4%
Carbs 16.84g 5.5g 4%
Protein 1g 2.6g 3%
Choline 7.6mg 19.5mg 2%
Calories 66kcal 32kcal 2%
Selenium 0.6µg 0.9µg 1%
Vitamin B1 0.07mg 0.08mg 1%
Vitamin B3 0.9mg 1mg 1%
Zinc 0.1mg 0.23mg 1%
Fats 0.3g 0.7g 1%
Polyunsaturated fat 0.069g 0.228g 1%
Net carbs 13.54g 4.4g N/A
Sugar 13.54g 4.4g N/A
Sodium 14mg 14mg 0%
Vitamin B5 0.253mg 0.242mg 0%
Saturated fat 0.051g 0.023g 0%
Monounsaturated fat 0.09g 0.239g 0%
Tryptophan 0.011mg 0%
Lysine 0.06mg 0%
Methionine 0.007mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soursop Garden cress
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
150%
Garden cress
Minerals Daily Need Coverage Score
11%
Soursop
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 9.14g)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.028g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (14 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.