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Cooking plantain vs Passion fruit - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Passion fruit
Passion fruit contains less Sugars (difference - 3.8g)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 8)
Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 24mg)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain Passion fruit
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cooking plantain Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Cooking plantain
24
Passion fruit
Mineral Summary Score
13
Cooking plantain
15
Passion fruit

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +43.4%
Contains more Magnesium +27.6%
Contains more Zinc +40%
Contains less Sodium -85.7%
Contains more Iron +166.7%
Contains more Calcium +300%
Contains more Phosphorus +100%
Equal in Copper - 0.086
Contains more Potassium +43.4%
Contains more Magnesium +27.6%
Contains more Zinc +40%
Contains less Sodium -85.7%
Contains more Iron +166.7%
Contains more Calcium +300%
Contains more Phosphorus +100%
Equal in Copper - 0.086

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +600%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +199%
Contains more Vitamin C +63%
Contains more Vitamin A +12.9%
Contains more Vitamin B2 +140.7%
Contains more Vitamin B3 +118.7%
Equal in Vitamin K - 0.7
Contains more Vitamin E +600%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +199%
Contains more Vitamin C +63%
Contains more Vitamin A +12.9%
Contains more Vitamin B2 +140.7%
Contains more Vitamin B3 +118.7%
Equal in Vitamin K - 0.7

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Cooking plantain
13%
Passion fruit
Carbohydrates
32%
Cooking plantain
23%
Passion fruit
Fats
2%
Cooking plantain
3%
Passion fruit

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Passion fruit Opinion
Calories 122 97 Cooking plantain
Protein 1.3 2.2 Passion fruit
Fats 0.37 0.7 Passion fruit
Vitamin C 18.4 30 Passion fruit
Carbs 31.89 23.38 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 1.6 Passion fruit
Calcium 3 12 Passion fruit
Potassium 499 348 Cooking plantain
Magnesium 37 29 Cooking plantain
Sugars 15 11.2 Cooking plantain
Fiber 2.3 10.4 Passion fruit
Copper 0.081 0.086 Passion fruit
Zinc 0.14 0.1 Cooking plantain
Starch
Phosphorus 34 68 Passion fruit
Sodium 4 28 Cooking plantain
Vitamin A 1127 1272 Passion fruit
Vitamin E 0.14 0.02 Cooking plantain
Vitamin D 0 0
Vitamin B1 0.052 0 Cooking plantain
Vitamin B2 0.054 0.13 Passion fruit
Vitamin B3 0.686 1.5 Passion fruit
Vitamin B5 0.26 Cooking plantain
Vitamin B6 0.299 0.1 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 0.7
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.143 0.059 Passion fruit
Monounsaturated Fat 0.032 0.086 Passion fruit
Polyunsaturated fat 0.069 0.411 Passion fruit
Tryptophan 0.015 Cooking plantain
Threonine 0.034 Cooking plantain
Isoleucine 0.036 Cooking plantain
Leucine 0.059 Cooking plantain
Lysine 0.06 Cooking plantain
Methionine 0.017 Cooking plantain
Phenylalanine 0.044 Cooking plantain
Valine 0.046 Cooking plantain
Histidine 0.064 Cooking plantain
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.