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  6. Soursop vs. Dates

Soursop vs. Dates — In-Depth Nutrition Comparison

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Important differences between soursop and dates

  • Soursop has more vitamin C; however, dates have more fiber, copper, potassium, vitamin B6, vitamin B5, iron, and magnesium.
  • Soursop's daily need coverage for vitamin C is 22% more.

The food varieties used in the comparison are Soursop, raw and Dates, deglet noor.

Infographic

Soursop vs Dates 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.
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%
Dates
Dates
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +104.8%
Contains more CalciumCalcium +178.6%
Contains more PotassiumPotassium +136%
Contains more IronIron +70%
Contains more CopperCopper +139.5%
Contains more ZincZinc +190%
Contains more PhosphorusPhosphorus +129.6%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +400%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 69% 0% 0% 1.6% 18% 12% 17% 15% 14% 0% 1% 11%
Dates
Dates
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Contains more Vitamin CVitamin C +5050%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B1Vitamin B1 +34.6%
Contains more Vitamin B2Vitamin B2 +32%
Contains more Vitamin B3Vitamin B3 +41.6%
Contains more Vitamin B5Vitamin B5 +132.8%
Contains more Vitamin B6Vitamin B6 +179.7%
Contains more Vitamin KVitamin K +575%
Contains more FolateFolate +35.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soursop Dates DV% diff.
Fructose 19.56g 24%
Vitamin C 20.6mg 0.4mg 22%
Carbs 16.84g 75.03g 19%
Fiber 3.3g 8g 19%
Copper 0.086mg 0.206mg 13%
Calories 66kcal 282kcal 11%
Potassium 278mg 656mg 11%
Manganese 0.262mg 11%
Vitamin B6 0.059mg 0.165mg 8%
Vitamin B5 0.253mg 0.589mg 7%
Magnesium 21mg 43mg 5%
Iron 0.6mg 1.02mg 5%
Phosphorus 27mg 62mg 5%
Selenium 0.6µg 3µg 4%
Protein 1g 2.45g 3%
Calcium 14mg 39mg 3%
Zinc 0.1mg 0.29mg 2%
Vitamin B1 0.07mg 0.052mg 2%
Vitamin B3 0.9mg 1.274mg 2%
Vitamin K 0.4µg 2.7µg 2%
Sodium 14mg 2mg 1%
Vitamin B2 0.05mg 0.066mg 1%
Folate 14µg 19µg 1%
Protein per 100 calories 1.5g 0.87g N/A
Calories per 10 g protein 660kcal 1151kcal N/A
Weight per 100 calories 152g 35g N/A
Fats 0.3g 0.39g 0%
Net carbs 13.54g 67.03g N/A
Sugar 13.54g 63.35g N/A
Vitamin E 0.08mg 0.05mg 0%
Choline 7.6mg 6.3mg 0%
Saturated fat 0.051g 0.032g 0%
Monounsaturated fat 0.09g 0.036g 0%
Polyunsaturated fat 0.069g 0.019g 0%
Tryptophan 0.011mg 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.06mg 0.066mg 0%
Methionine 0.007mg 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

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
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more WaterWater +295.3%
Contains more ProteinProtein +145%
Contains more FatsFats +30%
Contains more CarbsCarbs +345.5%
Contains more OtherOther +128.6%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +263.2%
Contains less Sat. FatSaturated fat -37.3%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.