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  6. Blackberry vs. Passion fruit

Blackberry vs. Passion fruit — In-Depth Nutrition Comparison

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Summary of differences between Blackberry and Passion fruit

  • Blackberry has more Vitamin K, Copper, and Vitamin E , while Passion fruit has more Fiber, Iron, Vitamin C, Vitamin B2, Phosphorus, Vitamin A RAE, and Potassium.
  • Passion fruit covers your daily need of Fiber 20% more than Blackberry.
  • Blackberry contains 59 times more Vitamin E than Passion fruit. While Blackberry contains 1.17mg of Vitamin E , Passion fruit contains only 0.02mg.

These are the specific foods used in this comparison Blackberries, raw and Passion-fruit, (granadilla), purple, raw.

Infographic

Blackberry 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.
Blackberry
Blackberry
5
:
5
Passion fruit
Passion fruit
Contains more Calcium +141.7%
Contains less Sodium -96.4%
Contains more Zinc +430%
Contains more Copper +91.9%
Contains more Iron +158.1%
Contains more Magnesium +45%
Contains more Phosphorus +209.1%
Contains more Potassium +114.8%
Contains more Selenium +50%
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
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 +141.7%
Contains less Sodium -96.4%
Contains more Zinc +430%
Contains more Copper +91.9%
Contains more Iron +158.1%
Contains more Magnesium +45%
Contains more Phosphorus +209.1%
Contains more Potassium +114.8%
Contains more Selenium +50%

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.
Blackberry
Blackberry
5
:
5
Passion fruit
Passion fruit
Contains more Vitamin E +5750%
Contains more Vitamin B1 +∞%
Contains more Folate +78.6%
Contains more Vitamin K +2728.6%
Contains more Vitamin A +494.4%
Contains more Vitamin C +42.9%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +132.2%
Contains more Vitamin B6 +233.3%
Blackberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
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 E +5750%
Contains more Vitamin B1 +∞%
Contains more Folate +78.6%
Contains more Vitamin K +2728.6%
Contains more Vitamin A +494.4%
Contains more Vitamin C +42.9%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +132.2%
Contains more Vitamin B6 +233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blackberry
Blackberry
1
:
4
Passion fruit
Passion fruit
Contains more Water +20.9%
Contains more Protein +58.3%
Contains more Fats +42.9%
Contains more Carbs +143.3%
Contains more Other +119.4%
Blackberry
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 +20.9%
Contains more Protein +58.3%
Contains more Fats +42.9%
Contains more Carbs +143.3%
Contains more Other +119.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blackberry
Blackberry
1
:
2
Passion fruit
Passion fruit
Contains less Saturated Fat -76.3%
Contains more Monounsaturated Fat +83%
Contains more Polyunsaturated fat +46.8%
Blackberry
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 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 -76.3%
Contains more Monounsaturated Fat +83%
Contains more Polyunsaturated fat +46.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Passion fruit Opinion
Net carbs 4.31g 12.98g Passion fruit
Protein 1.39g 2.2g Passion fruit
Fats 0.49g 0.7g Passion fruit
Carbs 9.61g 23.38g Passion fruit
Calories 43kcal 97kcal Passion fruit
Fructose 2.4g Blackberry
Sugar 4.88g 11.2g Blackberry
Fiber 5.3g 10.4g Passion fruit
Calcium 29mg 12mg Blackberry
Iron 0.62mg 1.6mg Passion fruit
Magnesium 20mg 29mg Passion fruit
Phosphorus 22mg 68mg Passion fruit
Potassium 162mg 348mg Passion fruit
Sodium 1mg 28mg Blackberry
Zinc 0.53mg 0.1mg Blackberry
Copper 0.165mg 0.086mg Blackberry
Manganese 0.646mg Blackberry
Selenium 0.4µg 0.6µg Passion fruit
Vitamin A 214IU 1272IU Passion fruit
Vitamin A RAE 11µg 64µg Passion fruit
Vitamin E 1.17mg 0.02mg Blackberry
Vitamin C 21mg 30mg Passion fruit
Vitamin B1 0.02mg 0mg Blackberry
Vitamin B2 0.026mg 0.13mg Passion fruit
Vitamin B3 0.646mg 1.5mg Passion fruit
Vitamin B5 0.276mg Blackberry
Vitamin B6 0.03mg 0.1mg Passion fruit
Folate 25µg 14µg Blackberry
Vitamin K 19.8µg 0.7µg Blackberry
Saturated Fat 0.014g 0.059g Blackberry
Monounsaturated Fat 0.047g 0.086g Passion fruit
Polyunsaturated fat 0.28g 0.411g Passion fruit

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 6.32g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.045g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.7)
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.
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.