Orange vs. Soursop: Which Superfruit Reigns Supreme for Your Health?
- Gregory Pierre
- Aug 22
- 4 min read
When it comes to superfruits, few rival the reputation of the beloved orange—zesty, vitamin-packed, and a breakfast table staple. But there’s another tropical gem quietly making waves in the health world: soursop. Also known as graviola or guanábana, soursop is not only unique in flavour but loaded with powerful nutrients that might just dethrone the orange in the superfruit showdown.Let’s compare these two superfruit powerhouses and see who is the Undisputed champion.
🍊 Orange: The Classic Vitamin C Powerhouse
Oranges are widely known and loved for good reason. One medium orange contains:
Vitamin C: \~70 mg (more than 100% RDA)
Fibre: \~3 grams
Calories: \~60
Natural Sugars: \~12 grams
Potassium, Thiamin, Folate
Health Benefits of Oranges:
Helps promote heart health
A number of nutrients and plant compounds found in oranges, including vitamin C, flavonoids, and carotenoids, may help promote heart health and reduce the risk of heart disease if you consume them at optimal levels.
Plus, regularly consuming oranges and orange juice may help reduce heart disease risk factors.
One 2022 review of 10 high quality studies found that consuming orange juice reduced several heart disease risk factors, including levels of:
blood sugar
LDL (bad) cholesterol
the inflammatory marker C-reactive protein (CRP)
Diets high in citrus fruits may protect against chronic diseases
Diets high in fruits, including citrus fruits, may help reduce your risk of developing type 2 diabetes.
One recent study of over 7,000 Australian adults found that those with moderate total fruit intakes that included oranges and other citrus fruits were 36% less likely to be diagnosed with diabetes at 5 years, compared with people with the lowest fruit intakes. This is likely because fruit juice has much less fibre and a greater effect on blood sugar compared with whole fruits.
Anemia prevention
Consuming vitamin-C-rich foods may help prevent anemia, a condition that occurs when your body lacks adequate amounts of the mineral iron.
Although oranges are not a good source of iron, they’re an excellent source of vitamin C, which enhances your body’s ability to absorb iron.
May help support immune health
Regularly consuming fruits, which are high in vitamins, minerals, and antioxidant compounds, can help promote healthy immune function.
Oranges and other citrus fruits are excellent sources of vitamin C and this nutrient is critical to the function of immune cells like natural killer cells. It’s likewise necessary for a process called apoptosis, in which old, damaged cells die, then are cleared out and replaced with new healthy cells.
🌿 Soursop: The Underrated Nutritional Powerhouse
Soursop is native to the Caribbean, Central, and South America. It offers:
Vitamin C: \~45 mg per 100g (still a good source)
Fibre: \~3-4 grams
Calories: \~65 per 100g
Natural Sugars: \~14 grams
Potassium, Magnesium, Iron, B Vitamins
Acetogenins: Rare, bioactive compounds with potential anti-cancer effects
Health Benefits of Soursop:
Has Been Shown To Control Blood Sugar
Soursop may help manage blood sugar levels, but research is limited. One study conducted in vitro (in a lab) found that extracts of the fruit inhibit enzymes that help break down carbohydrates into glucose (sugar). This action can slow down how quickly your body absorbs glucose, which may help lower high blood sugar levels. More human research is needed to confirm this benefit.
Helps Reduce Inflammation
Like the orange, Soursop is another rich source of vitamin C, with 46.4 milligrams per 1 cup.1 Diets high in vitamin C have been shown to reduce inflammation. Soursop may be especially helpful for people with inflammatory conditions like arthritis and inflammatory bowel disease (IBD).
May Have Antibacterial Properties
Research has shown that soursop may be able to get rid of harmful bacteria. One study conducted in vitro found that soursop leaf extract was effective against Streptococcus (strep) bacteria in oral infections. More human studies are needed to confirm the antibacterial properties of soursop.
May Lower Blood Pressure
Soursop contains a variety of bioactive compounds that can lower blood pressure. Some evidence suggests that these compounds inhibit an enzyme called angiotensin-I-converting enzyme (ACE), which regulates blood pressure levels.
One study of 143 people with borderline hypertension (high blood pressure) found that treatment with 7 ounces of soursop fruit juice daily for three months lowered blood pressure levels compared with a control group.
Rich in Antioxidants
Soursop is a rich source of antioxidants that may benefit overall health. Antioxidants protect cells from damage caused by free radicals. When free radicals overwhelm your body's defences, it results in oxidative stress that increases the risk of aging and disease. Antioxidants neutralize free radicals and reduce damage to lipids, proteins, and DNA.
Soursop contains protective plant compounds such as sesquiterpenes, phenolic compounds, acetogenins, and alkaloids. Phenolic compounds like coumaric acid are powerful antioxidants.
And the winner is…?
While oranges are great for immune support and daily nutrition, Soursop brings far greater therapeutic potential to the table. Its unique blend of antioxidants, fibre, micronutrients, and rare compounds like acetogenins offers support for chronic inflammation, and even neurological health.
Moreover, Soursop has been used for centuries in traditional medicine—not just for boosting immunity, but for addressing deeper issues like pain, infections, and mood disorder.
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