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  6. Cranberry vs. Passion fruit

Cranberry vs. Passion fruit — In-Depth Nutrition Comparison

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How are Cranberry and Passion fruit different?

  • Cranberry is higher in Vitamin E , however, Passion fruit is richer in Fiber, Vitamin C, Iron, Vitamin B3, Vitamin B2, Phosphorus, Potassium, Vitamin A RAE, and Magnesium.
  • Daily need coverage for Fiber from Passion fruit is 27% higher.
  • Cranberry contains 66 times more Vitamin E than Passion fruit. While Cranberry contains 1.32mg of Vitamin E , Passion fruit contains only 0.02mg.

Cranberries, raw and Passion-fruit, (granadilla), purple, raw are the varieties used in this article.

Infographic

Cranberry vs Passion fruit 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.
Cranberry
Cranberry
2
:
8
Passion fruit
Passion fruit
Contains less Sodium -92.9%
Contains more Calcium +50%
Contains more Iron +595.7%
Contains more Magnesium +383.3%
Contains more Phosphorus +518.2%
Contains more Potassium +335%
Contains more Zinc +11.1%
Contains more Copper +53.6%
Contains more Selenium +500%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Contains less Sodium -92.9%
Contains more Calcium +50%
Contains more Iron +595.7%
Contains more Magnesium +383.3%
Contains more Phosphorus +518.2%
Contains more Potassium +335%
Contains more Zinc +11.1%
Contains more Copper +53.6%
Contains more Selenium +500%

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.
Cranberry
Cranberry
4
:
6
Passion fruit
Passion fruit
Contains more Vitamin E +6500%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +614.3%
Contains more Vitamin A +1919%
Contains more Vitamin C +114.3%
Contains more Vitamin B2 +550%
Contains more Vitamin B3 +1385.1%
Contains more Vitamin B6 +75.4%
Contains more Folate +1300%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Passion fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Contains more Vitamin E +6500%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +614.3%
Contains more Vitamin A +1919%
Contains more Vitamin C +114.3%
Contains more Vitamin B2 +550%
Contains more Vitamin B3 +1385.1%
Contains more Vitamin B6 +75.4%
Contains more Folate +1300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
1
:
4
Passion fruit
Passion fruit
Contains more Water +19.7%
Contains more Protein +378.3%
Contains more Fats +438.5%
Contains more Carbs +95.3%
Contains more Other +558.3%
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Passion fruit
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more Water +19.7%
Contains more Protein +378.3%
Contains more Fats +438.5%
Contains more Carbs +95.3%
Contains more Other +558.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry
Cranberry
1
:
2
Passion fruit
Passion fruit
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +377.8%
Contains more Polyunsaturated fat +647.3%
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +377.8%
Contains more Polyunsaturated fat +647.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Passion fruit Opinion
Net carbs 8.37g 12.98g Passion fruit
Protein 0.46g 2.2g Passion fruit
Fats 0.13g 0.7g Passion fruit
Carbs 11.97g 23.38g Passion fruit
Calories 46kcal 97kcal Passion fruit
Fructose 0.67g Cranberry
Sugar 4.27g 11.2g Cranberry
Fiber 3.6g 10.4g Passion fruit
Calcium 8mg 12mg Passion fruit
Iron 0.23mg 1.6mg Passion fruit
Magnesium 6mg 29mg Passion fruit
Phosphorus 11mg 68mg Passion fruit
Potassium 80mg 348mg Passion fruit
Sodium 2mg 28mg Cranberry
Zinc 0.09mg 0.1mg Passion fruit
Copper 0.056mg 0.086mg Passion fruit
Manganese 0.267mg Cranberry
Selenium 0.1µg 0.6µg Passion fruit
Vitamin A 63IU 1272IU Passion fruit
Vitamin A RAE 3µg 64µg Passion fruit
Vitamin E 1.32mg 0.02mg Cranberry
Vitamin C 14mg 30mg Passion fruit
Vitamin B1 0.012mg 0mg Cranberry
Vitamin B2 0.02mg 0.13mg Passion fruit
Vitamin B3 0.101mg 1.5mg Passion fruit
Vitamin B5 0.295mg Cranberry
Vitamin B6 0.057mg 0.1mg Passion fruit
Folate 1µg 14µg Passion fruit
Vitamin K 5µg 0.7µg Cranberry
Tryptophan 0.003mg Cranberry
Threonine 0.028mg Cranberry
Isoleucine 0.033mg Cranberry
Leucine 0.053mg Cranberry
Lysine 0.039mg Cranberry
Methionine 0.003mg Cranberry
Phenylalanine 0.036mg Cranberry
Valine 0.045mg Cranberry
Histidine 0.018mg Cranberry
Saturated Fat 0.008g 0.059g Cranberry
Monounsaturated Fat 0.018g 0.086g Passion fruit
Polyunsaturated fat 0.055g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Passion fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Cranberry
23%
Passion fruit
Minerals Daily Need Coverage Score
8%
Cranberry
18%
Passion fruit

Comparison summary

Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 29)
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 6.93g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.051g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.