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Soursop vs. Puff pastry — In-Depth Nutrition Comparison

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What are the main differences between soursop and puff pastry?

  • Soursop is richer in vitamin C, yet puff pastry is richer in selenium, iron, vitamin B1, vitamin B3, vitamin B2, vitamin K, and folate.
  • Puff pastry's daily need coverage for selenium is 43% higher.
  • Soursop contains less sodium.
  • Soursop has a lower glycemic index than puff pastry.

We used Soursop, raw and Puff pastry, frozen, ready-to-bake, baked types in this comparison.

Infographic

Soursop vs Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +348.4%
Contains less SodiumSodium -94.5%
Contains more IronIron +333.3%
Contains more CopperCopper +33.7%
Contains more ZincZinc +440%
Contains more PhosphorusPhosphorus +122.2%
Contains more SeleniumSelenium +3983.3%

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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +210.5%
Contains more CholineCholine +22.6%
Contains more Vitamin EVitamin E +587.5%
Contains more Vitamin B1Vitamin B1 +361.4%
Contains more Vitamin B2Vitamin B2 +416%
Contains more Vitamin B3Vitamin B3 +322.2%
Contains more Vitamin KVitamin K +3975%
Contains more FolateFolate +292.9%
~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% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +996.8%
Contains more ProteinProtein +640%
Contains more FatsFats +12733.3%
Contains more CarbsCarbs +171.4%
Contains more OtherOther +42.9%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +9708.9%
Contains more Poly. FatPolyunsaturated fat +32114.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soursop Puff pastry DV% diff.
Polyunsaturated fat 0.069g 22.228g 148%
Fats 0.3g 38.5g 59%
Selenium 0.6µg 24.5µg 43%
Calories 66kcal 558kcal 25%
Iron 0.6mg 2.6mg 25%
Saturated fat 0.051g 5.502g 25%
Vitamin C 20.6mg 0mg 23%
Monounsaturated fat 0.09g 8.828g 22%
Manganese 0.495mg 22%
Vitamin B1 0.07mg 0.323mg 21%
Vitamin B3 0.9mg 3.8mg 18%
Vitamin B2 0.05mg 0.258mg 16%
Vitamin K 0.4µg 16.3µg 13%
Protein 1g 7.4g 13%
Sodium 14mg 253mg 10%
Carbs 16.84g 45.7g 10%
Folate 14µg 55µg 10%
Fiber 3.3g 1.5g 7%
Potassium 278mg 62mg 6%
Phosphorus 27mg 60mg 5%
Vitamin B5 0.253mg 0mg 5%
Zinc 0.1mg 0.54mg 4%
Vitamin E 0.08mg 0.55mg 3%
Copper 0.086mg 0.115mg 3%
Vitamin B6 0.059mg 0.019mg 3%
Magnesium 21mg 16mg 1%
Net carbs 13.54g 44.2g N/A
Calcium 14mg 10mg 0%
Sugar 13.54g 0.75g N/A
Choline 7.6mg 6.2mg 0%
Tryptophan 0.011mg 0.086mg 0%
Threonine 0.198mg 0%
Isoleucine 0.275mg 0%
Leucine 0.514mg 0%
Lysine 0.06mg 0.144mg 0%
Methionine 0.007mg 0.131mg 0%
Phenylalanine 0.367mg 0%
Valine 0.312mg 0%
Histidine 0.158mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soursop Puff pastry
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
24%
Puff pastry
Minerals Daily Need Coverage Score
11%
Soursop
43%
Puff pastry

Comparison summary

Which food contains less Sodium?
Soursop
Soursop contains less Sodium (difference - 239mg)
Which food is lower in Saturated fat?
Soursop
Soursop is lower in Saturated fat (difference - 5.451g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 24)
Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 12.79g)
Which food is richer in minerals?
Puff pastry
Puff pastry is relatively richer in minerals
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 ($)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.