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Cooking plantain vs Passion fruit - In-Depth Nutrition Comparison

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How are Cooking plantain and Passion fruit different?

  • Cooking plantain 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 of Fiber 32% more than Cooking plantain.
  • Cooking plantain contains 3 times more Vitamin B6 than Passion fruit. Cooking plantain contains 0.299mg of Vitamin B6, while Passion fruit contains 0.1mg.
  • Passion fruit is lower in Sugar.

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

Infographic

Cooking plantain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +27.6%
Contains more Potassium +43.4%
Contains less Sodium -85.7%
Contains more Zinc +40%
Contains more Calcium +300%
Contains more Iron +166.7%
Contains more Phosphorus +100%
Equal in Copper - 0.086
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Contains more Magnesium +27.6%
Contains more Potassium +43.4%
Contains less Sodium -85.7%
Contains more Zinc +40%
Contains more Calcium +300%
Contains more Iron +166.7%
Contains more Phosphorus +100%
Equal in Copper - 0.086

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 +600%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +199%
Contains more Folate +57.1%
Contains more Vitamin A +12.9%
Contains more Vitamin C +63%
Contains more Vitamin B2 +140.7%
Contains more Vitamin B3 +118.7%
Equal in Vitamin K - 0.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
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 +600%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +199%
Contains more Folate +57.1%
Contains more Vitamin A +12.9%
Contains more Vitamin C +63%
Contains more Vitamin B2 +140.7%
Contains more Vitamin B3 +118.7%
Equal in Vitamin K - 0.7

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.
Cooking plantain Passion fruit
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cooking plantain Passion fruit Opinion
Net carbs 29.59g 12.98g Cooking plantain
Protein 1.3g 2.2g Passion fruit
Fats 0.37g 0.7g Passion fruit
Carbs 31.89g 23.38g Cooking plantain
Calories 122kcal 97kcal Cooking plantain
Starch g g
Fructose g g
Sugar 15g 11.2g Passion fruit
Fiber 2.3g 10.4g Passion fruit
Calcium 3mg 12mg Passion fruit
Iron 0.6mg 1.6mg Passion fruit
Magnesium 37mg 29mg Cooking plantain
Phosphorus 34mg 68mg Passion fruit
Potassium 499mg 348mg Cooking plantain
Sodium 4mg 28mg Cooking plantain
Zinc 0.14mg 0.1mg Cooking plantain
Copper 0.081mg 0.086mg Passion fruit
Vitamin A 1127IU 1272IU Passion fruit
Vitamin E 0.14mg 0.02mg Cooking plantain
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.4mg 30mg Passion fruit
Vitamin B1 0.052mg 0mg Cooking plantain
Vitamin B2 0.054mg 0.13mg Passion fruit
Vitamin B3 0.686mg 1.5mg Passion fruit
Vitamin B5 0.26mg mg Cooking plantain
Vitamin B6 0.299mg 0.1mg Cooking plantain
Folate 22µg 14µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 0.7µg
Tryptophan 0.015mg mg Cooking plantain
Threonine 0.034mg mg Cooking plantain
Isoleucine 0.036mg mg Cooking plantain
Leucine 0.059mg mg Cooking plantain
Lysine 0.06mg mg Cooking plantain
Methionine 0.017mg mg Cooking plantain
Phenylalanine 0.044mg mg Cooking plantain
Valine 0.046mg mg Cooking plantain
Histidine 0.064mg mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.143g 0.059g Passion fruit
Monounsaturated Fat 0.032g 0.086g Passion fruit
Polyunsaturated fat 0.069g 0.411g Passion fruit

Which food is preferable for your diet?

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

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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
23
Cooking plantain
23
Passion fruit
Mineral Summary Score
17
Cooking plantain
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%
Cooking plantain
13%
Passion fruit
Carbohydrates
32%
Cooking plantain
23%
Passion fruit
Fats
2%
Cooking plantain
3%
Passion fruit

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 3.8g)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 21)
Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 24mg)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $2)
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

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. Cooking plantain - 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.