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  6. Soursop vs. Wild rice raw

Soursop vs. Wild rice raw — In-Depth Nutrition Comparison

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Summary of differences between soursop and wild rice raw

  • Soursop has more vitamin C; however, wild rice raw is higher in phosphorus, zinc, copper, magnesium, vitamin B3, vitamin B6, folate, iron, and vitamin B5.
  • Wild rice raw covers your daily need for phosphorus, 58% more than soursop.
  • The glycemic index of wild rice raw is higher.

These are the specific foods used in this comparison Soursop, raw and Wild rice, raw.

Infographic

Soursop vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +742.9%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +53.6%
Contains more IronIron +226.7%
Contains more CopperCopper +509.3%
Contains more ZincZinc +5860%
Contains more PhosphorusPhosphorus +1503.7%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +366.7%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +925%
Contains more Vitamin B1Vitamin B1 +64.3%
Contains more Vitamin B2Vitamin B2 +424%
Contains more Vitamin B3Vitamin B3 +648.1%
Contains more Vitamin B5Vitamin B5 +324.5%
Contains more Vitamin B6Vitamin B6 +562.7%
Contains more Vitamin KVitamin K +375%
Contains more FolateFolate +578.6%
Contains more CholineCholine +360.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soursop Wild rice raw DV% diff.
Manganese 1.329mg 58%
Phosphorus 27mg 433mg 58%
Zinc 0.1mg 5.96mg 53%
Copper 0.086mg 0.524mg 49%
Magnesium 21mg 177mg 37%
Vitamin B3 0.9mg 6.733mg 36%
Protein 1g 14.73g 27%
Vitamin B6 0.059mg 0.391mg 26%
Vitamin C 20.6mg 0mg 23%
Folate 14µg 95µg 20%
Carbs 16.84g 74.9g 19%
Iron 0.6mg 1.96mg 17%
Vitamin B5 0.253mg 1.074mg 16%
Vitamin B2 0.05mg 0.262mg 16%
Calories 66kcal 357kcal 15%
Fiber 3.3g 6.2g 12%
Choline 7.6mg 35mg 5%
Vitamin E 0.08mg 0.82mg 5%
Polyunsaturated fat 0.069g 0.676g 4%
Vitamin B1 0.07mg 0.115mg 4%
Selenium 0.6µg 2.8µg 4%
Potassium 278mg 427mg 4%
Calcium 14mg 21mg 1%
Vitamin K 0.4µg 1.9µg 1%
Fats 0.3g 1.08g 1%
Net carbs 13.54g 68.7g N/A
Sugar 13.54g 2.5g N/A
Sodium 14mg 7mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.051g 0.156g 0%
Monounsaturated fat 0.09g 0.159g 0%
Tryptophan 0.011mg 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.06mg 0.629mg 0%
Methionine 0.007mg 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +945.9%
Contains more ProteinProtein +1373%
Contains more FatsFats +260%
Contains more CarbsCarbs +344.8%
Contains more OtherOther +118.6%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -67.3%
Contains more Mono. FatMonounsaturated fat +76.7%
Contains more Poly. FatPolyunsaturated fat +879.7%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.