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  6. Coconut vs. Passion fruit

Coconut vs. Passion fruit — In-Depth Nutrition Comparison

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A recap on the differences between coconut and passion fruit

  • Coconut has more copper, selenium, iron, zinc, and phosphorus; however, passion fruit is higher in vitamin C, vitamin A, vitamin B2, and vitamin B3.
  • Coconut covers your daily saturated fat needs 148% more than passion fruit.
  • Passion fruit contains 17 times less selenium than coconut. Coconut contains 10.1µg of selenium, while passion fruit contains 0.6µg.
  • Passion fruit has less saturated fat.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Nuts, coconut meat, raw and Passion-fruit, (granadilla), purple, raw.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +16.7%
Contains more IronIron +51.9%
Contains more CopperCopper +405.8%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +66.2%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1583.3%
~equal in Magnesium ~29mg
~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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 +1100%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +85.7%
Contains more CholineCholine +59.2%
Contains more Vitamin CVitamin C +809.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B6Vitamin B6 +85.2%
Contains more Vitamin KVitamin K +250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Passion fruit DV% diff.
Saturated fat 29.698g 0.059g 135%
Manganese 1.5mg 65%
Fats 33.49g 0.7g 50%
Copper 0.435mg 0.086mg 39%
Vitamin C 3.3mg 30mg 30%
Selenium 10.1µg 0.6µg 17%
Calories 354kcal 97kcal 13%
Iron 2.43mg 1.6mg 10%
Zinc 1.1mg 0.1mg 9%
Vitamin B2 0.02mg 0.13mg 8%
Vitamin A 0µg 64µg 7%
Vitamin B5 0.3mg 6%
Vitamin B3 0.54mg 1.5mg 6%
Vitamin B1 0.066mg 0mg 6%
Phosphorus 113mg 68mg 6%
Fiber 9g 10.4g 6%
Vitamin B6 0.054mg 0.1mg 4%
Carbs 15.23g 23.38g 3%
Monounsaturated fat 1.425g 0.086g 3%
Folate 26µg 14µg 3%
Protein 3.33g 2.2g 2%
Choline 12.1mg 7.6mg 1%
Magnesium 32mg 29mg 1%
Vitamin E 0.24mg 0.02mg 1%
Net carbs 6.23g 12.98g N/A
Calcium 14mg 12mg 0%
Potassium 356mg 348mg 0%
Sugar 6.23g 11.2g N/A
Sodium 20mg 28mg 0%
Vitamin K 0.2µg 0.7µg 0%
Polyunsaturated fat 0.366g 0.411g 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +51.4%
Contains more FatsFats +4684.3%
Contains more OtherOther +21.5%
Contains more CarbsCarbs +53.5%
Contains more WaterWater +55.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 +1557%
Contains less Sat. FatSaturated fat -99.8%
Contains more Poly. FatPolyunsaturated fat +12.3%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.