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  6. Plantain raw vs. Passion fruit

Plantain raw vs. Passion fruit — In-Depth Nutrition Comparison

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How are plantain raw and passion fruit different?

  • Plantain raw is richer in vitamin B6, while passion fruit is higher in fiber, vitamin C, iron, vitamin B2, and vitamin B3.
  • Passion fruit covers your daily need for fiber, 32% more than plantain raw.
  • Plantain raw contains 3 times more vitamin B6 than passion fruit. Plantain raw contains 0.299mg of vitamin B6, while passion fruit contains 0.1mg.
  • Passion fruit is lower in sugar.
  • Plantain raw has a higher glycemic index (37) than passion fruit (16).

Plantains, raw and Passion-fruit, (granadilla), purple, raw types were used in this article.

Infographic

Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 MagnesiumMagnesium +27.6%
Contains more PotassiumPotassium +43.4%
Contains more ZincZinc +40%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +300%
Contains more IronIron +166.7%
Contains more PhosphorusPhosphorus +100%
~equal in Copper ~0.086mg
~equal in Manganese ~mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 +600%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +199%
Contains more FolateFolate +57.1%
Contains more CholineCholine +77.6%
Contains more Vitamin CVitamin C +63%
Contains more Vitamin AVitamin A +14.3%
Contains more Vitamin B2Vitamin B2 +140.7%
Contains more Vitamin B3Vitamin B3 +118.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.7µg

All nutrients comparison - raw data values

Nutrient Plantain raw Passion fruit DV% diff.
Fiber 2.3g 10.4g 32%
Vitamin B6 0.299mg 0.1mg 15%
Iron 0.6mg 1.6mg 13%
Vitamin C 18.4mg 30mg 13%
Vitamin B2 0.054mg 0.13mg 6%
Phosphorus 34mg 68mg 5%
Vitamin B3 0.686mg 1.5mg 5%
Vitamin B5 0.26mg 5%
Vitamin B1 0.052mg 0mg 4%
Potassium 499mg 348mg 4%
Carbs 31.89g 23.38g 3%
Selenium 1.5µg 0.6µg 2%
Folate 22µg 14µg 2%
Magnesium 37mg 29mg 2%
Polyunsaturated fat 0.069g 0.411g 2%
Protein 1.3g 2.2g 2%
Choline 13.5mg 7.6mg 1%
Calories 122kcal 97kcal 1%
Vitamin E 0.14mg 0.02mg 1%
Fats 0.37g 0.7g 1%
Sodium 4mg 28mg 1%
Copper 0.081mg 0.086mg 1%
Calcium 3mg 12mg 1%
Vitamin A 56µg 64µg 1%
Net carbs 29.59g 12.98g N/A
Sugar 15g 11.2g N/A
Zinc 0.14mg 0.1mg 0%
Vitamin K 0.7µg 0.7µg 0%
Saturated fat 0.143g 0.059g 0%
Monounsaturated fat 0.032g 0.086g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 CarbsCarbs +36.4%
Contains more OtherOther +46.8%
Contains more ProteinProtein +69.2%
Contains more FatsFats +89.2%
Contains more WaterWater +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 -58.7%
Contains more Mono. FatMonounsaturated fat +168.8%
Contains more Poly. FatPolyunsaturated fat +495.7%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.