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  6. Cranberry vs. Passion fruit

Cranberry vs. Passion fruit — In-Depth Nutrition Comparison

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Differences between Cranberry and Passion fruit

  • Passion fruit is higher than Cranberry in Iron, Vitamin C, Vitamin B3, and Phosphorus.
  • Passion fruit's daily need coverage for Iron is 15% higher.

The food types used in this comparison are Cranberry, low bush or lingenberry, raw (Alaska Native) and Passion-fruit, (granadilla), purple, raw.

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
:
7
Passion fruit
Passion fruit
Contains more Calcium +116.7%
Contains more Iron +300%
Contains more Phosphorus +223.8%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Contains more Calcium +116.7%
Contains more Iron +300%
Contains more Phosphorus +223.8%

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
1
:
10
Passion fruit
Passion fruit
Contains more Vitamin B1 +∞%
Contains more Vitamin A +1313.3%
Contains more Vitamin C +42.9%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +275%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
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 B1 +∞%
Contains more Vitamin A +1313.3%
Contains more Vitamin C +42.9%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +275%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
1
:
4
Passion fruit
Passion fruit
Contains more Water +18.9%
Contains more Protein +450%
Contains more Fats +40%
Contains more Carbs +91.6%
Contains more Other +295%
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 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 +18.9%
Contains more Protein +450%
Contains more Fats +40%
Contains more Carbs +91.6%
Contains more Other +295%

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
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Cranberry Passion fruit Opinion
Net carbs 12.2g 12.98g Passion fruit
Protein 0.4g 2.2g Passion fruit
Fats 0.5g 0.7g Passion fruit
Carbs 12.2g 23.38g Passion fruit
Calories 55kcal 97kcal Passion fruit
Sugar 11.2g Cranberry
Fiber 10.4g Passion fruit
Calcium 26mg 12mg Cranberry
Iron 0.4mg 1.6mg Passion fruit
Magnesium 29mg Passion fruit
Phosphorus 21mg 68mg Passion fruit
Potassium 348mg Passion fruit
Sodium 28mg Cranberry
Zinc 0.1mg Passion fruit
Copper 0.086mg Passion fruit
Selenium 0.6µg Passion fruit
Vitamin A 90IU 1272IU Passion fruit
Vitamin A RAE 64µg Passion fruit
Vitamin E 0.02mg Passion fruit
Vitamin C 21mg 30mg Passion fruit
Vitamin B1 0.02mg 0mg Cranberry
Vitamin B2 0.08mg 0.13mg Passion fruit
Vitamin B3 0.4mg 1.5mg Passion fruit
Vitamin B6 0.1mg Passion fruit
Folate 14µg Passion fruit
Vitamin K 0.7µg Passion fruit
Saturated Fat 0.059g Cranberry
Monounsaturated Fat 0.086g Passion fruit
Polyunsaturated fat 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

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
9%
Cranberry
23%
Passion fruit
Minerals Daily Need Coverage Score
3%
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 richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 28mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.059g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $2)

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/169805/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.