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Raisin vs. Passion fruit — In-Depth Nutrition Comparison

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How are Raisin and Passion fruit different?

  • Raisin is higher in Copper, Potassium, Vitamin B1, and Vitamin B6, however, Passion fruit is richer in Vitamin C, Fiber, and Vitamin A RAE.
  • Daily need coverage for Vitamin C from Passion fruit is 31% higher.

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

Infographic

Raisin vs Passion fruit infographic
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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 Calcium +316.7%
Contains more Iron +17.5%
Contains more Magnesium +10.3%
Contains more Phosphorus +48.5%
Contains more Potassium +115.2%
Contains less Sodium -60.7%
Contains more Zinc +120%
Contains more Copper +269.8%
Equal in Magnesium - 29
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Contains more Calcium +316.7%
Contains more Iron +17.5%
Contains more Magnesium +10.3%
Contains more Phosphorus +48.5%
Contains more Potassium +115.2%
Contains less Sodium -60.7%
Contains more Zinc +120%
Contains more Copper +269.8%
Equal in Magnesium - 29
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.
Raisin
5
:
Contains more Vitamin E +500%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +74%
Contains more Vitamin K +400%
Contains more Vitamin A +∞%
Contains more Vitamin C +1204.3%
Contains more Vitamin B3 +95.8%
Contains more Folate +180%
Equal in Vitamin B2 - 0.13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
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 E +500%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +74%
Contains more Vitamin K +400%
Contains more Vitamin A +∞%
Contains more Vitamin C +1204.3%
Contains more Vitamin B3 +95.8%
Contains more Folate +180%
Equal in Vitamin B2 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +39.5%
Contains more Carbs +238.7%
Contains more Other +135.4%
Contains more Fats +52.2%
Contains more Water +372.7%
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
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 Protein +39.5%
Contains more Carbs +238.7%
Contains more Other +135.4%
Contains more Fats +52.2%
Contains more Water +372.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +68.6%
Contains more Polyunsaturated fat +1010.8%
Equal in Saturated Fat - 0.059
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains more Monounsaturated Fat +68.6%
Contains more Polyunsaturated fat +1010.8%
Equal in Saturated Fat - 0.059

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raisin Passion fruit
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raisin Passion fruit Opinion
Net carbs 75.48g 12.98g Raisin
Protein 3.07g 2.2g Raisin
Fats 0.46g 0.7g Passion fruit
Carbs 79.18g 23.38g Raisin
Calories 299kcal 97kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g 11.2g Passion fruit
Fiber 3.7g 10.4g Passion fruit
Calcium 50mg 12mg Raisin
Iron 1.88mg 1.6mg Raisin
Magnesium 32mg 29mg Raisin
Phosphorus 101mg 68mg Raisin
Potassium 749mg 348mg Raisin
Sodium 11mg 28mg Raisin
Zinc 0.22mg 0.1mg Raisin
Copper 0.318mg 0.086mg Raisin
Manganese 0.299mg Raisin
Selenium 0.6µg 0.6µg
Vitamin A 0IU 1272IU Passion fruit
Vitamin A RAE 0µg 64µg Passion fruit
Vitamin E 0.12mg 0.02mg Raisin
Vitamin C 2.3mg 30mg Passion fruit
Vitamin B1 0.106mg 0mg Raisin
Vitamin B2 0.125mg 0.13mg Passion fruit
Vitamin B3 0.766mg 1.5mg Passion fruit
Vitamin B5 0.095mg Raisin
Vitamin B6 0.174mg 0.1mg Raisin
Folate 5µg 14µg Passion fruit
Vitamin K 3.5µg 0.7µg Raisin
Tryptophan 0.05mg Raisin
Threonine 0.077mg Raisin
Isoleucine 0.057mg Raisin
Leucine 0.096mg Raisin
Lysine 0.084mg Raisin
Methionine 0.021mg Raisin
Phenylalanine 0.065mg Raisin
Valine 0.083mg Raisin
Histidine 0.072mg Raisin
Saturated Fat 0.058g 0.059g Raisin
Monounsaturated Fat 0.051g 0.086g Passion fruit
Polyunsaturated fat 0.037g 0.411g Passion fruit
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin 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
12%
Raisin
23%
Passion fruit
Minerals Daily Need Coverage Score
37%
Raisin
18%
Passion fruit

Comparison summary

Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.00099999999999999g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 47.99g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 48)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.