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Avocado vs. Passion fruit — In-Depth Nutrition Comparison

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How are avocados and passion fruit different?

  • Avocados are richer in fats, vitamin K, folate, vitamin E, vitamin B6, and copper, while passion fruit is higher in vitamin C, fiber, and iron.
  • Passion fruit covers your daily need for vitamin C 22% more than avocados.
  • Avocados contain 104 times more vitamin E than passion fruit. Avocados contain 2.07mg of vitamin E, while passion fruit contains 0.02mg.
  • Passion fruit is lower in saturated fat.
  • Avocados have a higher glycemic index (40) than passion fruit (16).

Avocados, raw, all commercial varieties and Passion-fruit, (granadilla), purple, raw types were used in this article.

Infographic

Avocado vs Passion fruit infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 PotassiumPotassium +39.4%
Contains more CopperCopper +120.9%
Contains more ZincZinc +540%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more IronIron +190.9%
Contains more PhosphorusPhosphorus +30.8%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~29mg
~equal in Calcium ~12mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 100% 0% 21% 0.4% 0% 30% 28% 0% 23% 0% 1.8% 11%
Contains more Vitamin EVitamin E +10250%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +15.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +157%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +478.6%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +814.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Passion fruit DV% diff.
Vitamin B5 1.389mg 28%
Monounsaturated fat 9.799g 0.086g 24%
Vitamin C 10mg 30mg 22%
Fats 14.66g 0.7g 21%
Vitamin K 21µg 0.7µg 17%
Folate 81µg 14µg 17%
Fiber 6.7g 10.4g 15%
Vitamin E 2.07mg 0.02mg 14%
Iron 0.55mg 1.6mg 13%
Copper 0.19mg 0.086mg 12%
Vitamin B6 0.257mg 0.1mg 12%
Saturated fat 2.126g 0.059g 9%
Polyunsaturated fat 1.816g 0.411g 9%
Omega-3 (ALA) 0.111g 7%
Vitamin A 7µg 64µg 6%
Manganese 0.142mg 6%
Vitamin B1 0.067mg 0mg 6%
Carbs 8.53g 23.38g 5%
Zinc 0.64mg 0.1mg 5%
Potassium 485mg 348mg 4%
Calories 160kcal 97kcal 3%
Phosphorus 52mg 68mg 2%
Sodium 7mg 28mg 1%
Vitamin B3 1.738mg 1.5mg 1%
Choline 14.2mg 7.6mg 1%
Protein 2g 2.2g 0%
Protein per 100 calories 1.3g 2.3g N/A
Calories per 10 g protein 800kcal 441kcal N/A
Weight per 100 calories 63g 103g N/A
Unsaturated / Saturated Fat ratio 5.5 8.4 N/A
Net carbs 1.83g 12.98g N/A
Magnesium 29mg 29mg 0%
Calcium 12mg 12mg 0%
Sugar 0.66g 11.2g N/A
Starch 0.11g 0%
Selenium 0.4µg 0.6µg 0%
Vitamin B2 0.13mg 0.13mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-6 (Gamma-linolenic acid) 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 FatsFats +1994.3%
Contains more CarbsCarbs +174.1%
~equal in Protein ~2.2g
~equal in Water ~72.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +11294.2%
Contains more Poly. FatPolyunsaturated fat +341.8%
Contains less Sat. FatSaturated fat -97.2%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.