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  6. Prickly pear vs. Passion fruit

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

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How are Prickly pear and Passion fruit different?

  • Prickly pear is richer in Magnesium, while Passion fruit is higher in Fiber, Vitamin C, Iron, Vitamin A RAE, Vitamin B3, Phosphorus, and Vitamin B2.
  • Passion fruit covers your daily need of Fiber 27% more than Prickly pear.
  • Prickly pear contains 5 times more Calcium than Passion fruit. Prickly pear contains 56mg of Calcium, while Passion fruit contains 12mg.

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

Infographic

Prickly pear vs Passion fruit 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.
Prickly pear
Prickly pear
4
:
4
Passion fruit
Passion fruit
Contains more Calcium +366.7%
Contains more Magnesium +193.1%
Contains less Sodium -82.1%
Contains more Zinc +20%
Contains more Iron +433.3%
Contains more Phosphorus +183.3%
Contains more Potassium +58.2%
Equal in Copper - 0.086
Equal in Selenium - 0.6
Prickly pear
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 12% 61% 11% 20% 1% 4% 27% 0% 4%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Contains more Calcium +366.7%
Contains more Magnesium +193.1%
Contains less Sodium -82.1%
Contains more Zinc +20%
Contains more Iron +433.3%
Contains more Phosphorus +183.3%
Contains more Potassium +58.2%
Equal in Copper - 0.086
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.
Prickly pear
Prickly pear
1
:
9
Passion fruit
Passion fruit
Contains more Vitamin B1 +∞%
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%
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%
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%
Contains more Vitamin B1 +∞%
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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prickly pear
Prickly pear
0
:
3
Passion fruit
Passion fruit
Contains less Saturated Fat -11.9%
Contains more Monounsaturated Fat +14.7%
Contains more Polyunsaturated fat +93%
Prickly pear
19% 21% 60%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.213 g
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 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.
Prickly pear Passion fruit
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 Prickly pear Passion fruit Opinion
Net carbs 5.97g 12.98g Passion fruit
Protein 0.73g 2.2g Passion fruit
Fats 0.51g 0.7g Passion fruit
Carbs 9.57g 23.38g Passion fruit
Calories 41kcal 97kcal Passion fruit
Sugar 11.2g Prickly pear
Fiber 3.6g 10.4g Passion fruit
Calcium 56mg 12mg Prickly pear
Iron 0.3mg 1.6mg Passion fruit
Magnesium 85mg 29mg Prickly pear
Phosphorus 24mg 68mg Passion fruit
Potassium 220mg 348mg Passion fruit
Sodium 5mg 28mg Prickly pear
Zinc 0.12mg 0.1mg Prickly pear
Copper 0.08mg 0.086mg Passion fruit
Selenium 0.6µg 0.6µg
Vitamin A 43IU 1272IU Passion fruit
Vitamin A RAE 2µg 64µg Passion fruit
Vitamin E 0.02mg Passion fruit
Vitamin C 14mg 30mg Passion fruit
Vitamin B1 0.014mg 0mg Prickly pear
Vitamin B2 0.06mg 0.13mg Passion fruit
Vitamin B3 0.46mg 1.5mg Passion fruit
Vitamin B6 0.06mg 0.1mg Passion fruit
Folate 6µg 14µg Passion fruit
Vitamin K 0.7µg Passion fruit
Saturated Fat 0.067g 0.059g Passion fruit
Monounsaturated Fat 0.075g 0.086g Passion fruit
Polyunsaturated fat 0.213g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prickly pear Passion fruit
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
8%
Prickly pear
23%
Passion fruit
Minerals Daily Need Coverage Score
15%
Prickly pear
18%
Passion fruit

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. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/nutrients
  2. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.