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Almonds vs. Passion fruit — In-Depth Nutrition Comparison

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Important differences between almonds and passion fruit

  • Almonds have more vitamin E, copper, vitamin B2, phosphorus, magnesium, zinc, iron, and calcium; however, passion fruit is richer in vitamin C and vitamin A.
  • Almonds' daily need coverage for vitamin E is 171% more.
  • Almonds contain 31 times more zinc than passion fruit. Almonds contain 3.12mg of zinc, while passion fruit contains 0.1mg.
  • Passion fruit has a higher glycemic index. The glycemic index of passion fruit is 16, while the glycemic index of almonds is 0.

The food varieties used in the comparison are Nuts, almonds and Passion-fruit, (granadilla), purple, raw.

Infographic

Almonds 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.
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more MagnesiumMagnesium +831%
Contains more CalciumCalcium +2141.7%
Contains more PotassiumPotassium +110.6%
Contains more IronIron +131.9%
Contains more CopperCopper +1098.8%
Contains more ZincZinc +3020%
Contains more PhosphorusPhosphorus +607.4%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +583.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin EVitamin E +128050%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +775.4%
Contains more Vitamin B3Vitamin B3 +141.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +37%
Contains more FolateFolate +214.3%
Contains more CholineCholine +585.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 ProteinProtein +861.4%
Contains more FatsFats +7032.9%
Contains more OtherOther +274.7%
Contains more WaterWater +1553.7%
~equal in Carbs ~23.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +36587.2%
Contains more Poly. FatPolyunsaturated fat +2899.8%
Contains less Sat. FatSaturated fat -98.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Passion fruit DV% diff.
Vitamin E 25.63mg 0.02mg 171%
Copper 1.031mg 0.086mg 105%
Manganese 2.179mg 95%
Polyunsaturated fat 12.329g 0.411g 79%
Monounsaturated fat 31.551g 0.086g 79%
Vitamin B2 1.138mg 0.13mg 78%
Fats 49.93g 0.7g 76%
Phosphorus 481mg 68mg 59%
Magnesium 270mg 29mg 57%
Protein 21.15g 2.2g 38%
Vitamin C 0mg 30mg 33%
Zinc 3.12mg 0.1mg 27%
Calcium 269mg 12mg 26%
Iron 3.71mg 1.6mg 26%
Calories 579kcal 97kcal 24%
Vitamin B1 0.205mg 0mg 17%
Saturated fat 3.802g 0.059g 17%
Vitamin B3 3.618mg 1.5mg 13%
Potassium 733mg 348mg 11%
Vitamin B5 0.471mg 9%
Choline 52.1mg 7.6mg 8%
Fiber 12.5g 10.4g 8%
Folate 44µg 14µg 8%
Vitamin A 0µg 64µg 7%
Selenium 4.1µg 0.6µg 6%
Vitamin B6 0.137mg 0.1mg 3%
Sodium 1mg 28mg 1%
Carbs 21.55g 23.38g 1%
Vitamin K 0µg 0.7µg 1%
Net carbs 9.05g 12.98g N/A
Sugar 4.35g 11.2g N/A
Starch 0.72g 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
17%
Passion fruit
Minerals Daily Need Coverage Score
142%
Almonds
18%
Passion fruit

Comparison summary

Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 3.743g)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $0.4)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 6.85g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.