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  6. Passion fruit vs. Elderberry

Passion fruit vs. Elderberry — In-Depth Nutrition Comparison

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How are Passion fruit and Elderberry different?

  • Passion fruit is higher in Fiber, Vitamin B3, Magnesium, and Vitamin B2, however, Elderberry is richer in Vitamin B6, Vitamin C, and Vitamin B1.
  • Daily need coverage for Fiber from Passion fruit is 14% higher.
  • Passion fruit contains 6 times more Magnesium than Elderberry. While Passion fruit contains 29mg of Magnesium, Elderberry contains only 5mg.

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

Infographic

Passion fruit vs Elderberry 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.
Passion fruit
Passion fruit
4
:
3
Elderberry
Elderberry
Contains more Magnesium +480%
Contains more Phosphorus +74.4%
Contains more Potassium +24.3%
Contains more Copper +41%
Contains more Calcium +216.7%
Contains less Sodium -78.6%
Equal in Iron - 1.6
Equal in Zinc - 0.11
Equal in Selenium - 0.6
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Elderberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Contains more Magnesium +480%
Contains more Phosphorus +74.4%
Contains more Potassium +24.3%
Contains more Copper +41%
Contains more Calcium +216.7%
Contains less Sodium -78.6%
Equal in Iron - 1.6
Equal in Zinc - 0.11
Equal in Selenium - 0.6

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.
Passion fruit
Passion fruit
7
:
4
Elderberry
Elderberry
Contains more Vitamin A +112%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +200%
Contains more Folate +133.3%
Contains more Vitamin C +20%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +130%
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%
Elderberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0%
Contains more Vitamin A +112%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +200%
Contains more Folate +133.3%
Contains more Vitamin C +20%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +130%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
4
:
1
Elderberry
Elderberry
Contains more Protein +233.3%
Contains more Fats +40%
Contains more Carbs +27.1%
Contains more Other +23.4%
Equal in Water - 79.8
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
Elderberry
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more Protein +233.3%
Contains more Fats +40%
Contains more Carbs +27.1%
Contains more Other +23.4%
Equal in Water - 79.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Passion fruit
Passion fruit
2
:
1
Elderberry
Elderberry
Contains more Polyunsaturated fat +66.4%
Contains less Saturated Fat -61%
Equal in Monounsaturated Fat - 0.08
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Elderberry
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Contains more Polyunsaturated fat +66.4%
Contains less Saturated Fat -61%
Equal in Monounsaturated Fat - 0.08

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Passion fruit Elderberry Opinion
Net carbs 12.98g 11.4g Passion fruit
Protein 2.2g 0.66g Passion fruit
Fats 0.7g 0.5g Passion fruit
Carbs 23.38g 18.4g Passion fruit
Calories 97kcal 73kcal Passion fruit
Sugar 11.2g Elderberry
Fiber 10.4g 7g Passion fruit
Calcium 12mg 38mg Elderberry
Iron 1.6mg 1.6mg
Magnesium 29mg 5mg Passion fruit
Phosphorus 68mg 39mg Passion fruit
Potassium 348mg 280mg Passion fruit
Sodium 28mg 6mg Elderberry
Zinc 0.1mg 0.11mg Elderberry
Copper 0.086mg 0.061mg Passion fruit
Selenium 0.6µg 0.6µg
Vitamin A 1272IU 600IU Passion fruit
Vitamin A RAE 64µg 30µg Passion fruit
Vitamin E 0.02mg Passion fruit
Vitamin C 30mg 36mg Elderberry
Vitamin B1 0mg 0.07mg Elderberry
Vitamin B2 0.13mg 0.06mg Passion fruit
Vitamin B3 1.5mg 0.5mg Passion fruit
Vitamin B5 0.14mg Elderberry
Vitamin B6 0.1mg 0.23mg Elderberry
Folate 14µg 6µg Passion fruit
Vitamin K 0.7µg Passion fruit
Tryptophan 0.013mg Elderberry
Threonine 0.027mg Elderberry
Isoleucine 0.027mg Elderberry
Leucine 0.06mg Elderberry
Lysine 0.026mg Elderberry
Methionine 0.014mg Elderberry
Phenylalanine 0.04mg Elderberry
Valine 0.033mg Elderberry
Histidine 0.015mg Elderberry
Saturated Fat 0.059g 0.023g Elderberry
Monounsaturated Fat 0.086g 0.08g Passion fruit
Polyunsaturated fat 0.411g 0.247g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Elderberry
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
23%
Passion fruit
22%
Elderberry
Minerals Daily Need Coverage Score
18%
Passion fruit
14%
Elderberry

Comparison summary

Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Elderberry
Elderberry contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 16)
Which food is cheaper?
Elderberry
Elderberry 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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/nutrients
  2. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.