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Soursop vs. Olive — In-Depth Nutrition Comparison

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How are soursop and olive different?

  • Soursop is richer in vitamin C, potassium, and vitamin B1, while olive is higher in iron, copper, vitamin E, vitamin A, and calcium.
  • Olive covers your daily need for iron, 34% more than soursop.
  • Soursop contains 35 times more potassium than olive. Soursop contains 278mg of potassium, while olive contains 8mg.
  • Soursop is lower in saturated fat.

Soursop, raw and Olives, ripe, canned (small-extra large) types were used in this article.

Infographic

Soursop vs Olive 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.
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%
Olive
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +425%
Contains more PotassiumPotassium +3375%
Contains more PhosphorusPhosphorus +800%
Contains less SodiumSodium -98.1%
Contains more CalciumCalcium +528.6%
Contains more IronIron +450%
Contains more CopperCopper +191.9%
Contains more ZincZinc +120%
Contains more SeleniumSelenium +50%

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%
Olive
4
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +2188.9%
Contains more Vitamin B1Vitamin B1 +2233.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2332.4%
Contains more Vitamin B5Vitamin B5 +1586.7%
Contains more Vitamin B6Vitamin B6 +555.6%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1962.5%
Contains more Vitamin KVitamin K +250%
Contains more CholineCholine +35.5%
~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
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +19%
Contains more CarbsCarbs +169%
Contains more FatsFats +3460%
Contains more OtherOther +218.6%
~equal in Water ~79.99g

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
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +8664.4%
Contains more Poly. FatPolyunsaturated fat +1220.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soursop Olive DV% diff.
Iron 0.6mg 3.3mg 34%
Sodium 14mg 735mg 31%
Vitamin C 20.6mg 0.9mg 22%
Monounsaturated fat 0.09g 7.888g 19%
Copper 0.086mg 0.251mg 18%
Fats 0.3g 10.68g 16%
Vitamin E 0.08mg 1.65mg 10%
Potassium 278mg 8mg 8%
Calcium 14mg 88mg 7%
Saturated fat 0.051g 1.415g 6%
Vitamin B1 0.07mg 0.003mg 6%
Polyunsaturated fat 0.069g 0.911g 6%
Vitamin B5 0.253mg 0.015mg 5%
Vitamin B3 0.9mg 0.037mg 5%
Vitamin B2 0.05mg 0mg 4%
Magnesium 21mg 4mg 4%
Folate 14µg 0µg 4%
Carbs 16.84g 6.26g 4%
Vitamin B6 0.059mg 0.009mg 4%
Phosphorus 27mg 3mg 3%
Calories 66kcal 115kcal 2%
Vitamin A 0µg 20µg 2%
Selenium 0.6µg 0.9µg 1%
Manganese 0.02mg 1%
Vitamin K 0.4µg 1.4µg 1%
Zinc 0.1mg 0.22mg 1%
Protein 1g 0.84g 0%
Net carbs 13.54g 3.06g N/A
Sugar 13.54g 0g N/A
Fiber 3.3g 3.2g 0%
Choline 7.6mg 10.3mg 0%
Tryptophan 0.011mg 0%
Threonine 0.026mg 0%
Isoleucine 0.031mg 0%
Leucine 0.05mg 0%
Lysine 0.06mg 0.032mg 0%
Methionine 0.007mg 0.012mg 0%
Phenylalanine 0.029mg 0%
Valine 0.038mg 0%
Histidine 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soursop Olive
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
4%
Olive
Minerals Daily Need Coverage Score
11%
Soursop
35%
Olive

Comparison summary

Which food contains less Sodium?
Soursop
Soursop contains less Sodium (difference - 721mg)
Which food is lower in Saturated fat?
Soursop
Soursop is lower in Saturated fat (difference - 1.364g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 32)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $3.5)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 13.54g)
Which food is richer in minerals?
Olive
Olive 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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.