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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, 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +141.7%
Contains more Copper +91.9%
Contains more Zinc +430%
Contains less Sodium -96.4%
Contains more Iron +158.1%
Contains more Potassium +114.8%
Contains more Magnesium +45%
Contains more Phosphorus +209.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 60% 4% 31% 21% 29% 3% 30% 4%
Contains more Calcium +141.7%
Contains more Copper +91.9%
Contains more Zinc +430%
Contains less Sodium -96.4%
Contains more Iron +158.1%
Contains more Potassium +114.8%
Contains more Magnesium +45%
Contains more Phosphorus +209.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +5750%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +2728.6%
Contains more Folate +78.6%
Contains more Vitamin C +42.9%
Contains more Vitamin A +494.4%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +132.2%
Contains more Vitamin B6 +233.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 77% 1% 0% 0% 30% 29% 0% 24% 0% 2% 11%
Contains more Vitamin E +5750%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +2728.6%
Contains more Folate +78.6%
Contains more Vitamin C +42.9%
Contains more Vitamin A +494.4%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +132.2%
Contains more Vitamin B6 +233.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Blackberry
23
Passion fruit
Mineral Summary Score
17
Blackberry
22
Passion fruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Blackberry
13%
Passion fruit
Carbohydrates
10%
Blackberry
23%
Passion fruit
Fats
2%
Blackberry
3%
Passion fruit

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Blackberry Passion fruit Opinion
Calories 43 97 Passion fruit
Protein 1.39 2.2 Passion fruit
Fats 0.49 0.7 Passion fruit
Vitamin C 21 30 Passion fruit
Carbs 9.61 23.38 Passion fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 1.6 Passion fruit
Calcium 29 12 Blackberry
Potassium 162 348 Passion fruit
Magnesium 20 29 Passion fruit
Sugar 4.88 11.2 Blackberry
Fiber 5.3 10.4 Passion fruit
Copper 0.165 0.086 Blackberry
Zinc 0.53 0.1 Blackberry
Starch 0 Blackberry
Phosphorus 22 68 Passion fruit
Sodium 1 28 Blackberry
Vitamin A 214 1272 Passion fruit
Vitamin E 1.17 0.02 Blackberry
Vitamin D 0 0
Vitamin B1 0.02 0 Blackberry
Vitamin B2 0.026 0.13 Passion fruit
Vitamin B3 0.646 1.5 Passion fruit
Vitamin B5 0.276 Blackberry
Vitamin B6 0.03 0.1 Passion fruit
Vitamin B12 0 0
Vitamin K 19.8 0.7 Blackberry
Folate 25 14 Blackberry
Trans Fat 0 0
Saturated Fat 0.014 0.059 Blackberry
Monounsaturated Fat 0.047 0.086 Passion fruit
Polyunsaturated fat 0.28 0.411 Passion fruit
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose 2.4 Blackberry

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.