Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Wakame
  5. Compare
  6. Wakame vs. Soursop

Wakame vs. Soursop — In-Depth Nutrition Comparison

Compare

The main differences between Wakame and Soursop

  • Wakame is richer in Folate, Copper, Magnesium, Iron, Vitamin B2, Calcium, and Vitamin B5, yet Soursop is richer in Vitamin C, and Fiber.
  • Daily need coverage for Folate from Wakame is 46% higher.
  • Wakame contains 62 times more Sodium than Soursop. Wakame contains 872mg of Sodium, while Soursop contains 14mg.

Food types used in this article are Seaweed, wakame, raw and Soursop, raw.

Infographic

Wakame vs Soursop 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.
Wakame
Wakame
8
:
2
Soursop
Soursop
Contains more Calcium +971.4%
Contains more Iron +263.3%
Contains more Magnesium +409.5%
Contains more Phosphorus +196.3%
Contains more Zinc +280%
Contains more Copper +230.2%
Contains more Selenium +16.7%
Contains more Potassium +456%
Contains less Sodium -98.4%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Soursop
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 15% 12% 25% 2% 3% 29% 0% 4%
Contains more Calcium +971.4%
Contains more Iron +263.3%
Contains more Magnesium +409.5%
Contains more Phosphorus +196.3%
Contains more Zinc +280%
Contains more Copper +230.2%
Contains more Selenium +16.7%
Contains more Potassium +456%
Contains less Sodium -98.4%

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.
Wakame
Wakame
7
:
3
Soursop
Soursop
Contains more Vitamin A +17900%
Contains more Vitamin E +1150%
Contains more Vitamin B2 +360%
Contains more Vitamin B3 +77.8%
Contains more Vitamin B5 +175.5%
Contains more Folate +1300%
Contains more Vitamin K +1225%
Contains more Vitamin C +586.7%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B6 +2850%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Soursop
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 69% 18% 12% 17% 16% 14% 11% 0% 1%
Contains more Vitamin A +17900%
Contains more Vitamin E +1150%
Contains more Vitamin B2 +360%
Contains more Vitamin B3 +77.8%
Contains more Vitamin B5 +175.5%
Contains more Folate +1300%
Contains more Vitamin K +1225%
Contains more Vitamin C +586.7%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B6 +2850%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Soursop
Soursop
Contains more Protein +203%
Contains more Fats +113.3%
Contains more Other +928.6%
Contains more Carbs +84.2%
Equal in Water - 81.16
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Soursop
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Contains more Protein +203%
Contains more Fats +113.3%
Contains more Other +928.6%
Contains more Carbs +84.2%
Equal in Water - 81.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Soursop
Soursop
Contains more Polyunsaturated fat +215.9%
Contains less Saturated Fat -60.8%
Contains more Monounsaturated Fat +55.2%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Soursop
24% 43% 33%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.09 g
Polyunsaturated fat: 0.069 g
Contains more Polyunsaturated fat +215.9%
Contains less Saturated Fat -60.8%
Contains more Monounsaturated Fat +55.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Soursop Opinion
Net carbs 8.64g 13.54g Soursop
Protein 3.03g 1g Wakame
Fats 0.64g 0.3g Wakame
Carbs 9.14g 16.84g Soursop
Calories 45kcal 66kcal Soursop
Sugar 0.65g 13.54g Wakame
Fiber 0.5g 3.3g Soursop
Calcium 150mg 14mg Wakame
Iron 2.18mg 0.6mg Wakame
Magnesium 107mg 21mg Wakame
Phosphorus 80mg 27mg Wakame
Potassium 50mg 278mg Soursop
Sodium 872mg 14mg Soursop
Zinc 0.38mg 0.1mg Wakame
Copper 0.284mg 0.086mg Wakame
Manganese 1.4mg Wakame
Selenium 0.7µg 0.6µg Wakame
Vitamin A 360IU 2IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg 0.08mg Wakame
Vitamin C 3mg 20.6mg Soursop
Vitamin B1 0.06mg 0.07mg Soursop
Vitamin B2 0.23mg 0.05mg Wakame
Vitamin B3 1.6mg 0.9mg Wakame
Vitamin B5 0.697mg 0.253mg Wakame
Vitamin B6 0.002mg 0.059mg Soursop
Folate 196µg 14µg Wakame
Vitamin K 5.3µg 0.4µg Wakame
Tryptophan 0.035mg 0.011mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg 0.06mg Wakame
Methionine 0.063mg 0.007mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g 0.051g Soursop
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.09g Soursop
Polyunsaturated fat 0.218g 0.069g Wakame

Which food is preferable for your diet?

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

People also compare

Wakame
Wakame vs Seaweed
Seaweed
Wakame
Wakame vs Nori
Nori
Wakame
Wakame vs Water
Water
Soursop
Soursop vs Mamey Sapote
Mamey Sapote
Soursop
Soursop vs Sapodilla
Sapodilla
Soursop
Soursop vs Garden rhubarb
Garden rhubarb

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
29%
Wakame
13%
Soursop
Minerals Daily Need Coverage Score
65%
Wakame
11%
Soursop

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 12.89g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Soursop
Soursop contains less Sodium (difference - 858mg)
Which food is lower in Saturated Fat?
Soursop
Soursop is lower in Saturated Fat (difference - 0.079g)
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 ($)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/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.