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Pomegranate vs Passion fruit - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 25mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)
Which food contains less Sugars?
Passion fruit
Passion fruit contains less Sugars (difference - 2.47g)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomegranate Passion fruit
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pomegranate Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Pomegranate
24
Passion fruit
Mineral Summary Score
10
Pomegranate
15
Passion fruit

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Copper +83.7%
Contains more Zinc +250%
Contains less Sodium -89.3%
Contains more Iron +433.3%
Contains more Calcium +20%
Contains more Potassium +47.5%
Contains more Magnesium +141.7%
Contains more Phosphorus +88.9%
Contains more Copper +83.7%
Contains more Zinc +250%
Contains less Sodium -89.3%
Contains more Iron +433.3%
Contains more Calcium +20%
Contains more Potassium +47.5%
Contains more Magnesium +141.7%
Contains more Phosphorus +88.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +2900%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +2242.9%
Contains more Vitamin C +194.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +145.3%
Contains more Vitamin B3 +411.9%
Contains more Vitamin B6 +33.3%
Contains more Vitamin E +2900%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +2242.9%
Contains more Vitamin C +194.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +145.3%
Contains more Vitamin B3 +411.9%
Contains more Vitamin B6 +33.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
10%
Pomegranate
13%
Passion fruit
Carbohydrates
19%
Pomegranate
23%
Passion fruit
Fats
5%
Pomegranate
3%
Passion fruit

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pomegranate Passion fruit Opinion
Calories 83 97 Passion fruit
Protein 1.67 2.2 Passion fruit
Fats 1.17 0.7 Pomegranate
Vitamin C 10.2 30 Passion fruit
Carbs 18.7 23.38 Passion fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 1.6 Passion fruit
Calcium 10 12 Passion fruit
Potassium 236 348 Passion fruit
Magnesium 12 29 Passion fruit
Sugars 13.67 11.2 Pomegranate
Fiber 4 10.4 Passion fruit
Copper 0.158 0.086 Pomegranate
Zinc 0.35 0.1 Pomegranate
Starch
Phosphorus 36 68 Passion fruit
Sodium 3 28 Pomegranate
Vitamin A 0 1272 Passion fruit
Vitamin E 0.6 0.02 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0 Pomegranate
Vitamin B2 0.053 0.13 Passion fruit
Vitamin B3 0.293 1.5 Passion fruit
Vitamin B5 0.377 Pomegranate
Vitamin B6 0.075 0.1 Passion fruit
Vitamin B12 0 0
Vitamin K 16.4 0.7 Pomegranate
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.12 0.059 Passion fruit
Monounsaturated Fat 0.093 0.086 Pomegranate
Polyunsaturated fat 0.079 0.411 Passion fruit
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.