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Soursop vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between soursop and watercress?

  • Soursop is richer in fiber, yet watercress is richer in vitamin K, vitamin A, vitamin C, calcium, vitamin E, vitamin B6, and vitamin B2.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Soursop has 7 times more fiber than watercress. Soursop has 3.3g of fiber, while watercress has 0.5g.

We used Soursop, raw and Watercress, raw types in this comparison.

Infographic

Soursop vs Watercress 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +200%
Contains more CopperCopper +11.7%
Contains less SodiumSodium -65.9%
Contains more CalciumCalcium +757.1%
Contains more PotassiumPotassium +18.7%
Contains more PhosphorusPhosphorus +122.2%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~21mg
~equal in Zinc ~0.11mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +350%
Contains more FolateFolate +55.6%
Contains more Vitamin CVitamin C +108.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B5Vitamin B5 +22.5%
Contains more Vitamin B6Vitamin B6 +118.6%
Contains more Vitamin KVitamin K +62400%
Contains more CholineCholine +18.4%
~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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +200%
Contains more CarbsCarbs +1205.4%
Contains more ProteinProtein +130%
Contains more WaterWater +17.2%
Contains more OtherOther +71.4%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +1025%
Contains more Poly. FatPolyunsaturated fat +97.1%
Contains less Sat. FatSaturated fat -47.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soursop Watercress DV% diff.
Vitamin K 0.4µg 250µg 208%
Vitamin C 20.6mg 43mg 25%
Vitamin A 0µg 160µg 18%
Calcium 14mg 120mg 11%
Fiber 3.3g 0.5g 11%
Manganese 0.244mg 11%
Vitamin E 0.08mg 1mg 6%
Vitamin B6 0.059mg 0.129mg 5%
Carbs 16.84g 1.29g 5%
Vitamin B2 0.05mg 0.12mg 5%
Iron 0.6mg 0.2mg 5%
Phosphorus 27mg 60mg 5%
Vitamin B3 0.9mg 0.2mg 4%
Calories 66kcal 11kcal 3%
Protein 1g 2.3g 3%
Vitamin B1 0.07mg 0.09mg 2%
Potassium 278mg 330mg 2%
Sodium 14mg 41mg 1%
Copper 0.086mg 0.077mg 1%
Selenium 0.6µg 0.9µg 1%
Vitamin B5 0.253mg 0.31mg 1%
Folate 14µg 9µg 1%
Fats 0.3g 0.1g 0%
Net carbs 13.54g 0.79g N/A
Magnesium 21mg 21mg 0%
Sugar 13.54g 0.2g N/A
Zinc 0.1mg 0.11mg 0%
Saturated fat 0.051g 0.027g 0%
Choline 7.6mg 9mg 0%
Monounsaturated fat 0.09g 0.008g 0%
Polyunsaturated fat 0.069g 0.035g 0%
Tryptophan 0.011mg 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.06mg 0.134mg 0%
Methionine 0.007mg 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soursop Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
74%
Watercress
Minerals Daily Need Coverage Score
11%
Soursop
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 13.34g)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.024g)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Soursop
Soursop contains less Sodium (difference - 27mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.