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  6. Beetroot vs. Passion fruit

Beetroot vs. Passion fruit — In-Depth Nutrition Comparison

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Differences between beetroot and passion fruit

  • Beetroot is higher in folate; however, passion fruit is richer in fiber, vitamin C, vitamin A, iron, vitamin B3, and vitamin B2.
  • Passion fruit's daily need coverage for fiber is 30% higher.
  • Beetroot has 8 times more folate than passion fruit. While beetroot has 109µg of folate, passion fruit has only 14µg.
  • Beetroot has less sugar.
  • Passion fruit has a lower glycemic index (16) than beetroot (64).

The food types used in this comparison are Beets, raw and Passion-fruit, (granadilla), purple, raw.

Infographic

Beetroot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 CalciumCalcium +33.3%
Contains more ZincZinc +250%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +26.1%
Contains more IronIron +100%
Contains more CopperCopper +14.7%
Contains more PhosphorusPhosphorus +70%
Contains less SodiumSodium -64.1%
~equal in Potassium ~348mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 +100%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +678.6%
Contains more Vitamin CVitamin C +512.2%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +349.1%
Contains more Vitamin B6Vitamin B6 +49.3%
Contains more Vitamin KVitamin K +250%
Contains more CholineCholine +26.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Passion fruit DV% diff.
Fiber 2.8g 10.4g 30%
Vitamin C 4.9mg 30mg 28%
Folate 109µg 14µg 24%
Manganese 0.329mg 14%
Iron 0.8mg 1.6mg 10%
Vitamin B3 0.334mg 1.5mg 7%
Vitamin B2 0.04mg 0.13mg 7%
Vitamin A 2µg 64µg 7%
Carbs 9.56g 23.38g 5%
Phosphorus 40mg 68mg 4%
Calories 43kcal 97kcal 3%
Vitamin B6 0.067mg 0.1mg 3%
Vitamin B5 0.155mg 3%
Vitamin B1 0.031mg 0mg 3%
Zinc 0.35mg 0.1mg 2%
Polyunsaturated fat 0.06g 0.411g 2%
Sodium 78mg 28mg 2%
Copper 0.075mg 0.086mg 1%
Protein 1.61g 2.2g 1%
Potassium 325mg 348mg 1%
Magnesium 23mg 29mg 1%
Fats 0.17g 0.7g 1%
Net carbs 6.76g 12.98g N/A
Calcium 16mg 12mg 0%
Sugar 6.76g 11.2g N/A
Vitamin E 0.04mg 0.02mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin K 0.2µg 0.7µg 0%
Choline 6mg 7.6mg 0%
Saturated fat 0.027g 0.059g 0%
Monounsaturated fat 0.032g 0.086g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 WaterWater +20.1%
Contains more OtherOther +36.7%
Contains more ProteinProtein +36.6%
Contains more FatsFats +311.8%
Contains more CarbsCarbs +144.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 less Sat. FatSaturated fat -54.2%
Contains more Mono. FatMonounsaturated fat +168.8%
Contains more Poly. FatPolyunsaturated fat +585%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.