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  6. Passion fruit vs. Prickly pear

Passion fruit vs. Prickly pear — In-Depth Nutrition Comparison

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How are Passion fruit and Prickly pear different?

  • Passion fruit is richer in Fiber, Vitamin C, Iron, Vitamin A RAE, Vitamin B3, Phosphorus, and Vitamin B2, while Prickly pear is higher in Magnesium.
  • Passion fruit covers your daily need of Fiber 27% more than Prickly pear.
  • Passion fruit contains 32 times more Vitamin A RAE than Prickly pear. Passion fruit contains 64µg of Vitamin A RAE, while Prickly pear contains 2µg.

Passion-fruit, (granadilla), purple, raw and Prickly pears, raw types were used in this article.

Infographic

Passion fruit vs Prickly pear 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
:
4
Prickly pear
Prickly pear
Contains more Iron +433.3%
Contains more Phosphorus +183.3%
Contains more Potassium +58.2%
Contains more Calcium +366.7%
Contains more Magnesium +193.1%
Contains less Sodium -82.1%
Contains more Zinc +20%
Equal in Copper - 0.08
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%
Prickly pear
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 12% 61% 11% 20% 1% 4% 27% 0% 4%
Contains more Iron +433.3%
Contains more Phosphorus +183.3%
Contains more Potassium +58.2%
Contains more Calcium +366.7%
Contains more Magnesium +193.1%
Contains less Sodium -82.1%
Contains more Zinc +20%
Equal in Copper - 0.08
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
9
:
1
Prickly pear
Prickly pear
Contains more Vitamin A +2858.1%
Contains more Vitamin C +114.3%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +226.1%
Contains more Vitamin B6 +66.7%
Contains more Folate +133.3%
Contains more Vitamin B1 +∞%
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%
Prickly pear
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 47% 4% 14% 9% 0% 14% 5% 0% 0%
Contains more Vitamin A +2858.1%
Contains more Vitamin C +114.3%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +226.1%
Contains more Vitamin B6 +66.7%
Contains more Folate +133.3%
Contains more Vitamin B1 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
3
:
2
Prickly pear
Prickly pear
Contains more Protein +201.4%
Contains more Fats +37.3%
Contains more Carbs +144.3%
Contains more Water +20%
Contains more Other +107.6%
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
Prickly pear
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 g
Contains more Protein +201.4%
Contains more Fats +37.3%
Contains more Carbs +144.3%
Contains more Water +20%
Contains more Other +107.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Passion fruit
Passion fruit
3
:
0
Prickly pear
Prickly pear
Contains less Saturated Fat -11.9%
Contains more Monounsaturated Fat +14.7%
Contains more Polyunsaturated fat +93%
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Prickly pear
19% 21% 60%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -11.9%
Contains more Monounsaturated Fat +14.7%
Contains more Polyunsaturated fat +93%

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 Prickly pear
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Prickly pear Opinion
Net carbs 12.98g 5.97g Passion fruit
Protein 2.2g 0.73g Passion fruit
Fats 0.7g 0.51g Passion fruit
Carbs 23.38g 9.57g Passion fruit
Calories 97kcal 41kcal Passion fruit
Sugar 11.2g Prickly pear
Fiber 10.4g 3.6g Passion fruit
Calcium 12mg 56mg Prickly pear
Iron 1.6mg 0.3mg Passion fruit
Magnesium 29mg 85mg Prickly pear
Phosphorus 68mg 24mg Passion fruit
Potassium 348mg 220mg Passion fruit
Sodium 28mg 5mg Prickly pear
Zinc 0.1mg 0.12mg Prickly pear
Copper 0.086mg 0.08mg Passion fruit
Selenium 0.6µg 0.6µg
Vitamin A 1272IU 43IU Passion fruit
Vitamin A RAE 64µg 2µg Passion fruit
Vitamin E 0.02mg Passion fruit
Vitamin C 30mg 14mg Passion fruit
Vitamin B1 0mg 0.014mg Prickly pear
Vitamin B2 0.13mg 0.06mg Passion fruit
Vitamin B3 1.5mg 0.46mg Passion fruit
Vitamin B6 0.1mg 0.06mg Passion fruit
Folate 14µg 6µg Passion fruit
Vitamin K 0.7µg Passion fruit
Saturated Fat 0.059g 0.067g Passion fruit
Monounsaturated Fat 0.086g 0.075g Passion fruit
Polyunsaturated fat 0.411g 0.213g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Prickly pear
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
8%
Prickly pear
Minerals Daily Need Coverage Score
18%
Passion fruit
15%
Prickly pear

Comparison summary

Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Prickly pear
Prickly pear contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 9)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.008g)
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
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.

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. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/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.