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Soursop vs Mango - In-Depth Nutrition Comparison

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Differences between Soursop and Mango

  • Soursop has more Fiber, and Iron, while Mango has more Vitamin C, Folate, Vitamin A RAE, and Vitamin E .
  • Mango's daily need coverage for Vitamin C is 18% higher.
  • Mango contains 4 times less Iron than Soursop. Soursop contains 0.6mg of Iron, while Mango contains 0.16mg.

The food types used in this comparison are Soursop, raw and Mangos, raw.

Infographic

Soursop vs Mango 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soursop
Soursop
6
:
2
Mango
Mango
Contains more Calcium +27.3%
Contains more Iron +275%
Contains more Magnesium +110%
Contains more Phosphorus +92.9%
Contains more Potassium +65.5%
Contains more Zinc +11.1%
Contains less Sodium -92.9%
Contains more Copper +29.1%
Equal in Zinc - 0.09
Soursop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 15% 12% 25% 2% 3% 29%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Calcium +27.3%
Contains more Iron +275%
Contains more Magnesium +110%
Contains more Phosphorus +92.9%
Contains more Potassium +65.5%
Contains more Zinc +11.1%
Contains less Sodium -92.9%
Contains more Copper +29.1%
Equal in Zinc - 0.09

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Soursop
Soursop
4
:
6
Mango
Mango
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +28.4%
Contains more Vitamin A +54000%
Contains more Vitamin E +1025%
Contains more Vitamin C +76.7%
Contains more Vitamin B6 +101.7%
Contains more Folate +207.1%
Contains more Vitamin K +950%
Soursop
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 69% 18% 12% 17% 16% 14% 11% 0% 1%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B3 +34.5%
Contains more Vitamin B5 +28.4%
Contains more Vitamin A +54000%
Contains more Vitamin E +1025%
Contains more Vitamin C +76.7%
Contains more Vitamin B6 +101.7%
Contains more Folate +207.1%
Contains more Vitamin K +950%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soursop
Soursop
3
:
2
Mango
Mango
Contains more Protein +22%
Contains more Carbs +12.4%
Contains more Other +94.4%
Contains more Fats +26.7%
Equal in Water - 83.46
Soursop
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +22%
Contains more Carbs +12.4%
Contains more Other +94.4%
Contains more Fats +26.7%
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soursop
Soursop
1
:
2
Mango
Mango
Contains less Saturated Fat -44.6%
Contains more Monounsaturated Fat +55.6%
Equal in Polyunsaturated fat - 0.071
Soursop
24% 43% 33%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.09 g
Polyunsaturated fat: 0.069 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -44.6%
Contains more Monounsaturated Fat +55.6%
Equal in Polyunsaturated fat - 0.071

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soursop Mango
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soursop Mango Opinion
Net carbs 13.54g 13.38g Soursop
Protein 1g 0.82g Soursop
Fats 0.3g 0.38g Mango
Carbs 16.84g 14.98g Soursop
Calories 66kcal 60kcal Soursop
Fructose 4.68g Mango
Sugar 13.54g 13.66g Soursop
Fiber 3.3g 1.6g Soursop
Calcium 14mg 11mg Soursop
Iron 0.6mg 0.16mg Soursop
Magnesium 21mg 10mg Soursop
Phosphorus 27mg 14mg Soursop
Potassium 278mg 168mg Soursop
Sodium 14mg 1mg Mango
Zinc 0.1mg 0.09mg Soursop
Copper 0.086mg 0.111mg Mango
Vitamin A 2IU 1082IU Mango
Vitamin A RAE 0µg 54µg Mango
Vitamin E 0.08mg 0.9mg Mango
Vitamin C 20.6mg 36.4mg Mango
Vitamin B1 0.07mg 0.028mg Soursop
Vitamin B2 0.05mg 0.038mg Soursop
Vitamin B3 0.9mg 0.669mg Soursop
Vitamin B5 0.253mg 0.197mg Soursop
Vitamin B6 0.059mg 0.119mg Mango
Folate 14µg 43µg Mango
Vitamin K 0.4µg 4.2µg Mango
Tryptophan 0.011mg 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.06mg 0.066mg Mango
Methionine 0.007mg 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.051g 0.092g Soursop
Monounsaturated Fat 0.09g 0.14g Mango
Polyunsaturated fat 0.069g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soursop Mango
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
13%
Soursop
26%
Mango
Minerals Daily Need Coverage Score
14%
Soursop
10%
Mango

Comparison summary

Which food is lower in Sugar?
Soursop
Soursop is lower in Sugar (difference - 0.12g)
Which food is lower in Saturated Fat?
Soursop
Soursop is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 19)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $0.3)
Which food is richer in minerals?
Soursop
Soursop is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 13mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.