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Soursop vs. Pumpkin pie — In-Depth Nutrition Comparison

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Differences between soursop and pumpkin pie

  • Soursop has more vitamin C, while pumpkin pie has more vitamin A, vitamin B12, vitamin K, vitamin B1, selenium, and phosphorus.
  • Pumpkin pie's daily need coverage for vitamin A is 69% higher.
  • The amount of sodium in soursop is lower.
  • Soursop has a lower glycemic index. The glycemic index of soursop is 32, while the glycemic index of pumpkin pie is 59.

The food types used in this comparison are Soursop, raw and Pie, pumpkin, commercially prepared.

Infographic

Soursop vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +66.5%
Contains less SodiumSodium -94.1%
Contains more CalciumCalcium +357.1%
Contains more IronIron +50%
Contains more CopperCopper +72.1%
Contains more ZincZinc +290%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +800%

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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +152.9%
Contains more Vitamin B2Vitamin B2 +148%
Contains more Vitamin B3Vitamin B3 +23%
Contains more Vitamin B5Vitamin B5 +78.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3200%
Contains more FolateFolate +85.7%
Contains more CholineCholine +393.4%
~equal in Vitamin B6 ~0.063mg

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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more WaterWater +61.1%
Contains more ProteinProtein +290%
Contains more FatsFats +3150%
Contains more CarbsCarbs +106.8%
Contains more OtherOther +61.4%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +5011.1%
Contains more Poly. FatPolyunsaturated fat +2465.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soursop Pumpkin pie
Lower in Cholesterol ok
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 price Equal

All nutrients comparison - raw data values

Nutrient Soursop Pumpkin pie DV% diff.
Vitamin A 0µg 448µg 50%
Vitamin C 20.6mg 0mg 23%
Fats 0.3g 9.75g 15%
Vitamin B12 0µg 0.35µg 15%
Polyunsaturated fat 0.069g 1.77g 11%
Monounsaturated fat 0.09g 4.6g 11%
Vitamin K 0.4µg 13.2µg 11%
Sodium 14mg 239mg 10%
Manganese 0.227mg 10%
Calories 66kcal 243kcal 9%
Saturated fat 0.051g 1.988g 9%
Vitamin B1 0.07mg 0.177mg 9%
Selenium 0.6µg 5.4µg 9%
Cholesterol 0mg 26mg 9%
Phosphorus 27mg 81mg 8%
Copper 0.086mg 0.148mg 7%
Fiber 3.3g 1.8g 6%
Carbs 16.84g 34.83g 6%
Vitamin B2 0.05mg 0.124mg 6%
Protein 1g 3.9g 6%
Calcium 14mg 64mg 5%
Choline 7.6mg 37.5mg 5%
Vitamin E 0.08mg 0.76mg 5%
Vitamin B5 0.253mg 0.452mg 4%
Fructose 2.85g 4%
Starch 10.73g 4%
Iron 0.6mg 0.9mg 4%
Potassium 278mg 167mg 3%
Folate 14µg 26µg 3%
Zinc 0.1mg 0.39mg 3%
Magnesium 21mg 14mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin B3 0.9mg 1.107mg 1%
Net carbs 13.54g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 13.54g 18.88g N/A
Vitamin B6 0.059mg 0.063mg 0%
Tryptophan 0.011mg 0.048mg 0%
Threonine 0.154mg 0%
Isoleucine 0.158mg 0%
Leucine 0.297mg 0%
Lysine 0.06mg 0.192mg 0%
Methionine 0.007mg 0.249mg 0%
Phenylalanine 0.175mg 0%
Valine 0.211mg 0%
Histidine 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soursop Pumpkin pie
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%
Pumpkin pie
Minerals Daily Need Coverage Score
11%
Soursop
26%
Pumpkin pie

Comparison summary

Which food is lower in Cholesterol?
Soursop
Soursop is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Soursop
Soursop is lower in Sugar (difference - 5.34g)
Which food contains less Sodium?
Soursop
Soursop contains less Sodium (difference - 225mg)
Which food is lower in Saturated fat?
Soursop
Soursop is lower in Saturated fat (difference - 1.937g)
Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Pumpkin pie
Pumpkin pie is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.