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Soursop vs Pomegranate - In-Depth Nutrition Comparison

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Differences between Soursop and Pomegranate

  • Soursop has more Vitamin C, while Pomegranate has more Vitamin K, Copper and Folate.
  • Pomegranate's daily need coverage for Vitamin K is 13% higher.
  • Pomegranate contains 3 times less Vitamin B3 than Soursop. Soursop contains 0.9mg of Vitamin B3, while Pomegranate contains 0.293mg.

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

Infographic

Soursop vs Pomegranate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +100%
Contains more Calcium +40%
Contains more Potassium +17.8%
Contains more Magnesium +75%
Contains more Copper +83.7%
Contains more Zinc +250%
Contains more Phosphorus +33.3%
Contains less Sodium -78.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 5% 25% 15% 29% 3% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Iron +100%
Contains more Calcium +40%
Contains more Potassium +17.8%
Contains more Magnesium +75%
Contains more Copper +83.7%
Contains more Zinc +250%
Contains more Phosphorus +33.3%
Contains less Sodium -78.6%

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
:
Contains more Vitamin C +102%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +207.2%
Contains more Vitamin E +650%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +27.1%
Contains more Vitamin K +4000%
Contains more Folate +171.4%
Equal in Vitamin B1 - 0.067
Equal in Vitamin B2 - 0.053
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 2% 0% 18% 12% 17% 16% 14% 0% 1% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Contains more Vitamin C +102%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +207.2%
Contains more Vitamin E +650%
Contains more Vitamin B5 +49%
Contains more Vitamin B6 +27.1%
Contains more Vitamin K +4000%
Contains more Folate +171.4%
Equal in Vitamin B1 - 0.067
Equal in Vitamin B2 - 0.053

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Soursop
16
Pomegranate
Mineral Summary Score
14
Soursop
15
Pomegranate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
6%
Soursop
10%
Pomegranate
Carbohydrates
17%
Soursop
19%
Pomegranate
Fats
1%
Soursop
5%
Pomegranate

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Soursop Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Soursop
Soursop contains less Sugars (difference - 0.13g)
Which food is lower in Saturated Fat?
Soursop
Soursop is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 35)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $1)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 11mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Soursop Pomegranate Opinion
Calories 66 83 Pomegranate
Protein 1 1.67 Pomegranate
Fats 0.3 1.17 Pomegranate
Vitamin C 20.6 10.2 Soursop
Carbs 16.84 18.7 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.3 Soursop
Calcium 14 10 Soursop
Potassium 278 236 Soursop
Magnesium 21 12 Soursop
Sugars 13.54 13.67 Soursop
Fiber 3.3 4 Pomegranate
Copper 0.086 0.158 Pomegranate
Zinc 0.1 0.35 Pomegranate
Starch
Phosphorus 27 36 Pomegranate
Sodium 14 3 Pomegranate
Vitamin A 2 0 Soursop
Vitamin E 0.08 0.6 Pomegranate
Vitamin D 0 0
Vitamin B1 0.07 0.067 Soursop
Vitamin B2 0.05 0.053 Pomegranate
Vitamin B3 0.9 0.293 Soursop
Vitamin B5 0.253 0.377 Pomegranate
Vitamin B6 0.059 0.075 Pomegranate
Vitamin B12 0 0
Vitamin K 0.4 16.4 Pomegranate
Folate 14 38 Pomegranate
Trans Fat 0 0
Saturated Fat 0.051 0.12 Soursop
Monounsaturated Fat 0.09 0.093 Pomegranate
Polyunsaturated fat 0.069 0.079 Pomegranate
Tryptophan 0.011 Soursop
Threonine
Isoleucine
Leucine
Lysine 0.06 Soursop
Methionine 0.007 Soursop
Phenylalanine
Valine
Histidine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.