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Soursop vs. Dates — In-Depth Nutrition Comparison

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Important differences between Soursop and Dates

  • Soursop has more Vitamin C, however, Dates has 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.
:
10
Dates
Contains more Calcium +178.6%
Contains more Iron +70%
Contains more Magnesium +104.8%
Contains more Phosphorus +129.6%
Contains more Potassium +136%
Contains less Sodium -85.7%
Contains more Zinc +190%
Contains more Copper +139.5%
Contains more Selenium +400%
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 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +178.6%
Contains more Iron +70%
Contains more Magnesium +104.8%
Contains more Phosphorus +129.6%
Contains more Potassium +136%
Contains less Sodium -85.7%
Contains more Zinc +190%
Contains more Copper +139.5%
Contains more Selenium +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.
:
Contains more Vitamin E +60%
Contains more Vitamin C +5050%
Contains more Vitamin B1 +34.6%
Contains more Choline +20.6%
Contains more Vitamin A +400%
Contains more Vitamin B2 +32%
Contains more Vitamin B3 +41.6%
Contains more Vitamin B5 +132.8%
Contains more Vitamin B6 +179.7%
Contains more Folate +35.7%
Contains more Vitamin K +575%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 2% 0% 69% 18% 12% 17% 16% 14% 11% 0% 5% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
Contains more Vitamin E +60%
Contains more Vitamin C +5050%
Contains more Vitamin B1 +34.6%
Contains more Choline +20.6%
Contains more Vitamin A +400%
Contains more Vitamin B2 +32%
Contains more Vitamin B3 +41.6%
Contains more Vitamin B5 +132.8%
Contains more Vitamin B6 +179.7%
Contains more Folate +35.7%
Contains more Vitamin K +575%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +295.3%
Contains more Protein +145%
Contains more Fats +30%
Contains more Carbs +345.5%
Contains more Other +128.6%
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
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 Water +295.3%
Contains more Protein +145%
Contains more Fats +30%
Contains more Carbs +345.5%
Contains more Other +128.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +263.2%
Contains less Saturated Fat -37.3%
24% 43% 33%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.09 g
Polyunsaturated fat: 0.069 g
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +263.2%
Contains less Saturated Fat -37.3%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soursop Dates
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
12%
Soursop
12%
Dates
Minerals Daily Need Coverage Score
11%
Soursop
29%
Dates

Comparison summary

Which food is lower in Sugar?
Soursop
Soursop is lower in Sugar (difference - 49.81g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 10)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.019g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.