Soursop vs. Elderberry — In-Depth Nutrition Comparison
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Summary of differences between soursop and elderberries
- Soursop has less vitamin C, fiber, vitamin B6, iron, and vitamin A than elderberries.
- Elderberries cover your daily need for vitamin C, 17% more than soursop.
- Soursop has 4 times more magnesium than elderberries. While soursop has 21mg of magnesium, elderberries have only 5mg.
These are the specific foods used in this comparison Soursop, raw and Elderberries, raw.
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.
| Contains more MagnesiumMagnesium | +320% |
| Contains more CopperCopper | +41% |
| Contains more CalciumCalcium | +171.4% |
| Contains more IronIron | +166.7% |
| Contains more PhosphorusPhosphorus | +44.4% |
| Contains less SodiumSodium | -57.1% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +80% |
| Contains more Vitamin B5Vitamin B5 | +80.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +133.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +74.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B6Vitamin B6 | +289.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 20.6mg | 36mg | 17% |
| Fiber | 3.3g | 7g | 15% |
| Iron | 0.6mg | 1.6mg | 13% |
| Vitamin B6 | 0.059mg | 0.23mg | 13% |
| Magnesium | 21mg | 5mg | 4% |
| Vitamin B3 | 0.9mg | 0.5mg | 3% |
| Vitamin A | 0µg | 30µg | 3% |
| Copper | 0.086mg | 0.061mg | 3% |
| Phosphorus | 27mg | 39mg | 2% |
| Folate | 14µg | 6µg | 2% |
| Vitamin B5 | 0.253mg | 0.14mg | 2% |
| Calcium | 14mg | 38mg | 2% |
| Protein | 1g | 0.66g | 1% |
| Choline | 7.6mg | 1% | |
| Carbs | 16.84g | 18.4g | 1% |
| Vitamin B2 | 0.05mg | 0.06mg | 1% |
| Polyunsaturated fat | 0.069g | 0.247g | 1% |
| Vitamin E | 0.08mg | 1% | |
| Calories | 66kcal | 73kcal | 0% |
| Fats | 0.3g | 0.5g | 0% |
| Net carbs | 13.54g | 11.4g | N/A |
| Potassium | 278mg | 280mg | 0% |
| Sugar | 13.54g | N/A | |
| Zinc | 0.1mg | 0.11mg | 0% |
| Sodium | 14mg | 6mg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Vitamin B1 | 0.07mg | 0.07mg | 0% |
| Vitamin K | 0.4µg | 0% | |
| Saturated fat | 0.051g | 0.023g | 0% |
| Monounsaturated fat | 0.09g | 0.08g | 0% |
| Tryptophan | 0.011mg | 0.013mg | 0% |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.06mg | 0% | |
| Lysine | 0.06mg | 0.026mg | 0% |
| Methionine | 0.007mg | 0.014mg | 0% |
| Phenylalanine | 0.04mg | 0% | |
| Valine | 0.033mg | 0% | |
| Histidine | 0.015mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1 g
Fats:
0.3 g
Carbs:
16.84 g
Water:
81.16 g
Other:
0.7 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +51.5% |
| Contains more FatsFats | +66.7% |
~equal in
Carbs
~18.4g
~equal in
Water
~79.8g
~equal in
Other
~0.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.09 g
Polyunsaturated fat:
Poly. Fat
0.069 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.08 g
Polyunsaturated fat:
Poly. Fat
0.247 g
| Contains more Mono. FatMonounsaturated fat | +12.5% |
| Contains less Sat. FatSaturated fat | -54.9% |
| Contains more Poly. FatPolyunsaturated fat | +258% |
