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Soursop vs. Graham cracker — In-Depth Nutrition Comparison

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How are soursop and graham cracker different?

  • Soursop is richer in vitamin C, while graham cracker is higher in iron, phosphorus, vitamin B3, vitamin B2, folate, vitamin B1, vitamin K, and selenium.
  • Graham cracker covers your daily need for iron, 40% more than soursop.
  • Soursop is lower in sodium.
  • Graham cracker has a higher glycemic index (74) than soursop (32).

Soursop, raw and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.

Infographic

Soursop vs Graham cracker 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +63.5%
Contains less SodiumSodium -96.9%
Contains more MagnesiumMagnesium +90.5%
Contains more CalciumCalcium +450%
Contains more IronIron +530%
Contains more CopperCopper +97.7%
Contains more ZincZinc +860%
Contains more PhosphorusPhosphorus +585.2%
Contains more SeleniumSelenium +950%

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 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more CholineCholine +28.8%
Contains more Vitamin EVitamin E +1787.5%
Contains more Vitamin B1Vitamin B1 +278.6%
Contains more Vitamin B2Vitamin B2 +534%
Contains more Vitamin B3Vitamin B3 +393.2%
Contains more Vitamin B5Vitamin B5 +66%
Contains more Vitamin B6Vitamin B6 +164.4%
Contains more Vitamin KVitamin K +3475%
Contains more FolateFolate +550%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2294.1%
Contains more ProteinProtein +569%
Contains more FatsFats +3433.3%
Contains more CarbsCarbs +361.2%
Contains more OtherOther +137.1%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +2687.8%
Contains more Poly. FatPolyunsaturated fat +7708.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soursop Graham cracker
Lower in Sugar ok
Lower in Sodium 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 price Equal

All nutrients comparison - raw data values

Nutrient Soursop Graham cracker DV% diff.
Manganese 1.019mg 44%
Iron 0.6mg 3.78mg 40%
Polyunsaturated fat 0.069g 5.388g 35%
Vitamin C 20.6mg 0mg 23%
Phosphorus 27mg 185mg 23%
Vitamin B3 0.9mg 4.439mg 22%
Vitamin B2 0.05mg 0.317mg 21%
Carbs 16.84g 77.66g 20%
Starch 46.56g 19%
Folate 14µg 91µg 19%
Sodium 14mg 459mg 19%
Calories 66kcal 430kcal 18%
Vitamin B1 0.07mg 0.265mg 16%
Fats 0.3g 10.6g 16%
Vitamin K 0.4µg 14.3µg 12%
Protein 1g 6.69g 11%
Vitamin E 0.08mg 1.51mg 10%
Selenium 0.6µg 6.3µg 10%
Copper 0.086mg 0.17mg 9%
Zinc 0.1mg 0.96mg 8%
Saturated fat 0.051g 1.633g 7%
Vitamin B6 0.059mg 0.156mg 7%
Calcium 14mg 77mg 6%
Monounsaturated fat 0.09g 2.509g 6%
Magnesium 21mg 40mg 5%
Potassium 278mg 170mg 3%
Vitamin B5 0.253mg 0.42mg 3%
Fructose 0.99g 1%
Net carbs 13.54g 74.26g N/A
Sugar 13.54g 24.85g N/A
Fiber 3.3g 3.4g 0%
Trans fat 0g 0.055g N/A
Choline 7.6mg 5.9mg 0%
Tryptophan 0.011mg 0%
Lysine 0.06mg 0%
Methionine 0.007mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soursop Graham cracker
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
32%
Graham cracker
Minerals Daily Need Coverage Score
11%
Soursop
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Soursop
Soursop is lower in Sugar (difference - 11.31g)
Which food contains less Sodium?
Soursop
Soursop contains less Sodium (difference - 445mg)
Which food is lower in Saturated fat?
Soursop
Soursop is lower in Saturated fat (difference - 1.582g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
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 ($)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.