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  6. Passion fruit vs. Kiwifruit

Passion fruit vs. Kiwifruit — In-Depth Nutrition Comparison

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How are Passion fruit and Kiwifruit different?

  • Passion fruit is higher in Fiber, Iron, Vitamin B2, Vitamin B3, and Vitamin A RAE, however, Kiwifruit is richer in Vitamin C, Vitamin K, and Vitamin E .
  • Daily need coverage for Vitamin C from Kiwifruit is 70% higher.
  • Passion fruit contains 16 times more Vitamin A RAE than Kiwifruit. While Passion fruit contains 64µg of Vitamin A RAE, Kiwifruit contains only 4µg.

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

Infographic

Passion fruit vs Kiwifruit 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
5
:
5
Kiwifruit
Kiwifruit
Contains more Iron +416.1%
Contains more Magnesium +70.6%
Contains more Phosphorus +100%
Contains more Potassium +11.5%
Contains more Selenium +200%
Contains more Calcium +183.3%
Contains less Sodium -89.3%
Contains more Zinc +40%
Contains more Copper +51.2%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +416.1%
Contains more Magnesium +70.6%
Contains more Phosphorus +100%
Contains more Potassium +11.5%
Contains more Selenium +200%
Contains more Calcium +183.3%
Contains less Sodium -89.3%
Contains more Zinc +40%
Contains more Copper +51.2%

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
4
:
6
Kiwifruit
Kiwifruit
Contains more Vitamin A +1362.1%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +339.9%
Contains more Vitamin B6 +58.7%
Contains more Vitamin E +7200%
Contains more Vitamin C +209%
Contains more Vitamin B1 +∞%
Contains more Folate +78.6%
Contains more Vitamin K +5657.1%
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%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +1362.1%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +339.9%
Contains more Vitamin B6 +58.7%
Contains more Vitamin E +7200%
Contains more Vitamin C +209%
Contains more Vitamin B1 +∞%
Contains more Folate +78.6%
Contains more Vitamin K +5657.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
4
:
1
Kiwifruit
Kiwifruit
Contains more Protein +93%
Contains more Fats +34.6%
Contains more Carbs +59.5%
Contains more Other +29.5%
Contains more Water +13.9%
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
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +93%
Contains more Fats +34.6%
Contains more Carbs +59.5%
Contains more Other +29.5%
Contains more Water +13.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Passion fruit
Passion fruit
2
:
1
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +83%
Contains more Polyunsaturated fat +43.2%
Contains less Saturated Fat -50.8%
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +83%
Contains more Polyunsaturated fat +43.2%
Contains less Saturated Fat -50.8%

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 Kiwifruit
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Kiwifruit Opinion
Net carbs 12.98g 11.66g Passion fruit
Protein 2.2g 1.14g Passion fruit
Fats 0.7g 0.52g Passion fruit
Carbs 23.38g 14.66g Passion fruit
Calories 97kcal 61kcal Passion fruit
Fructose 4.35g Kiwifruit
Sugar 11.2g 8.99g Kiwifruit
Fiber 10.4g 3g Passion fruit
Calcium 12mg 34mg Kiwifruit
Iron 1.6mg 0.31mg Passion fruit
Magnesium 29mg 17mg Passion fruit
Phosphorus 68mg 34mg Passion fruit
Potassium 348mg 312mg Passion fruit
Sodium 28mg 3mg Kiwifruit
Zinc 0.1mg 0.14mg Kiwifruit
Copper 0.086mg 0.13mg Kiwifruit
Manganese 0.098mg Kiwifruit
Selenium 0.6µg 0.2µg Passion fruit
Vitamin A 1272IU 87IU Passion fruit
Vitamin A RAE 64µg 4µg Passion fruit
Vitamin E 0.02mg 1.46mg Kiwifruit
Vitamin C 30mg 92.7mg Kiwifruit
Vitamin B1 0mg 0.027mg Kiwifruit
Vitamin B2 0.13mg 0.025mg Passion fruit
Vitamin B3 1.5mg 0.341mg Passion fruit
Vitamin B5 0.183mg Kiwifruit
Vitamin B6 0.1mg 0.063mg Passion fruit
Folate 14µg 25µg Kiwifruit
Vitamin K 0.7µg 40.3µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.059g 0.029g Kiwifruit
Monounsaturated Fat 0.086g 0.047g Passion fruit
Polyunsaturated fat 0.411g 0.287g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Kiwifruit
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
42%
Kiwifruit
Minerals Daily Need Coverage Score
18%
Passion fruit
14%
Kiwifruit

Comparison summary

Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 42)
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.03g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.