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Passion fruit vs. Orange juice — In-Depth Nutrition Comparison

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What are the differences between Passion fruit and Orange juice?

  • Passion fruit is higher in Fiber, Iron, Vitamin B2, Phosphorus, Vitamin B3, and Vitamin A RAE, yet Orange juice is higher in Vitamin C, and Vitamin B1.
  • Passion fruit's daily need coverage for Fiber is 41% more.
  • Passion fruit has 8 times more Iron than Orange juice. While Passion fruit has 1.6mg of Iron, Orange juice has only 0.2mg.

We used Passion-fruit, (granadilla), purple, raw and Orange juice, raw types in this article.

Infographic

Passion fruit vs Orange juice 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.
Contains more Iron +700%
Contains more Magnesium +163.6%
Contains more Phosphorus +300%
Contains more Potassium +74%
Contains more Zinc +100%
Contains more Copper +95.5%
Contains more Selenium +500%
Contains less Sodium -96.4%
Equal in Calcium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Iron +700%
Contains more Magnesium +163.6%
Contains more Phosphorus +300%
Contains more Potassium +74%
Contains more Zinc +100%
Contains more Copper +95.5%
Contains more Selenium +500%
Contains less Sodium -96.4%
Equal in Calcium - 11

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.
:
Contains more Vitamin A +536%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +275%
Contains more Vitamin B6 +150%
Contains more Vitamin K +600%
Contains more Vitamin E +100%
Contains more Vitamin C +66.7%
Contains more Vitamin B1 +∞%
Contains more Folate +114.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin A +536%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +275%
Contains more Vitamin B6 +150%
Contains more Vitamin K +600%
Contains more Vitamin E +100%
Contains more Vitamin C +66.7%
Contains more Vitamin B1 +∞%
Contains more Folate +114.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +214.3%
Contains more Fats +250%
Contains more Carbs +124.8%
Contains more Other +97.5%
Contains more Water +21.1%
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +214.3%
Contains more Fats +250%
Contains more Carbs +124.8%
Contains more Other +97.5%
Contains more Water +21.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +138.9%
Contains more Polyunsaturated fat +927.5%
Contains less Saturated Fat -59.3%
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +138.9%
Contains more Polyunsaturated fat +927.5%
Contains less Saturated Fat -59.3%

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 Orange juice
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 Passion fruit Orange juice Opinion
Net carbs 12.98g 10.2g Passion fruit
Protein 2.2g 0.7g Passion fruit
Fats 0.7g 0.2g Passion fruit
Carbs 23.38g 10.4g Passion fruit
Calories 97kcal 45kcal Passion fruit
Sugar 11.2g 8.4g Orange juice
Fiber 10.4g 0.2g Passion fruit
Calcium 12mg 11mg Passion fruit
Iron 1.6mg 0.2mg Passion fruit
Magnesium 29mg 11mg Passion fruit
Phosphorus 68mg 17mg Passion fruit
Potassium 348mg 200mg Passion fruit
Sodium 28mg 1mg Orange juice
Zinc 0.1mg 0.05mg Passion fruit
Copper 0.086mg 0.044mg Passion fruit
Manganese 0.014mg Orange juice
Selenium 0.6µg 0.1µg Passion fruit
Vitamin A 1272IU 200IU Passion fruit
Vitamin A RAE 64µg 10µg Passion fruit
Vitamin E 0.02mg 0.04mg Orange juice
Vitamin C 30mg 50mg Orange juice
Vitamin B1 0mg 0.09mg Orange juice
Vitamin B2 0.13mg 0.03mg Passion fruit
Vitamin B3 1.5mg 0.4mg Passion fruit
Vitamin B5 0.19mg Orange juice
Vitamin B6 0.1mg 0.04mg Passion fruit
Folate 14µg 30µg Orange juice
Vitamin K 0.7µg 0.1µg Passion fruit
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice
Saturated Fat 0.059g 0.024g Orange juice
Monounsaturated Fat 0.086g 0.036g Passion fruit
Polyunsaturated fat 0.411g 0.04g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Orange juice
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%
Orange juice
Minerals Daily Need Coverage Score
18%
Passion fruit
6%
Orange juice

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 - 34)
Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 2.8g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.035g)
Which food is cheaper?
Orange juice
Orange juice 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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.