Soursop vs watermelon: which is healthier?

They are about equally nutrient-dense: soursop scores 79/100 and watermelon 78/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Soursop

79/100High nutrient density

66 kcal per 100 g. 1 cup pulp: 225 g

Watermelon

78/100High nutrient density

30 kcal per 100 g. 1 cup diced: 152 g

Which to pick for your goal

Fewer caloriesWatermelon66 vs 30 kcal per 100 g
More proteinAbout even1 vs 0.6 g per 100 g
More fiberSoursop3.3 vs 0.4 g per 100 g
Less sugarWatermelon14 vs 6.2 g per 100 g
More potassiumSoursop278 vs 112 mg per 100 g
Less saturated fatAbout even<0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Soursop, 100 g	Watermelon, 100 g	Soursop, 225 g	Watermelon, 152 g
Calories	66 kcal	30 kcal	149 kcal	46 kcal
Protein	1 g	0.6 g	2.3 g	0.9 g
Carbohydrates	17 g	7.5 g	38 g	11 g
Sugars	14 g	6.2 g	30 g	9.4 g
Fiber	3.3 g	0.4 g	7.4 g	0.6 g
Fat	0.3 g	0.1 g	0.7 g	0.2 g
Saturated fat	<0.1 g	<0.1 g	0.1 g	<0.1 g
Vitamin C	21 mg	8.1 mg	46 mg	12 mg
Vitamin A	0 µg	28 µg	0 µg	43 µg
Potassium	278 mg	112 mg	626 mg	170 mg
Iron	0.6 mg	0.2 mg	1.4 mg	0.4 mg
Calcium	14 mg	7 mg	32 mg	11 mg
Magnesium	21 mg	10 mg	47 mg	15 mg
Sodium	14 mg	1 mg	32 mg	1.5 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

All about soursop All about watermelon Open in compare tool