Plantain vs. Passion fruit — In-Depth Nutrition Comparison
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How are plantains and passion fruit different?
- Plantains are higher in vitamin B6; however, passion fruit is richer in fiber, vitamin C, iron, vitamin A, vitamin B2, and phosphorus.
- Daily need coverage for fiber for passion fruit is 32% higher.
- Plantains contain 2 times more vitamin B6 than passion fruit. While plantains contain 0.24mg of vitamin B6, passion fruit contains only 0.1mg.
- Passion fruit has less sugar.
- Passion fruit has a lower glycemic index (16) than plantains (37).
Plantains, cooked and Passion-fruit, (granadilla), purple, raw are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +33.6% |
| Contains more ZincZinc | +30% |
| Contains less SodiumSodium | -82.1% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more CalciumCalcium | +500% |
| Contains more IronIron | +175.9% |
| Contains more CopperCopper | +30.3% |
| Contains more PhosphorusPhosphorus | +142.9% |
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.
| Contains more Vitamin EVitamin E | +550% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +140% |
| Contains more FolateFolate | +85.7% |
| Contains more CholineCholine | +67.1% |
| Contains more Vitamin CVitamin C | +175.2% |
| Contains more Vitamin AVitamin A | +42.2% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +98.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.79 g
Fats:
0.18 g
Carbs:
31.15 g
Water:
67.3 g
Other:
0.58 g
Protein:
2.2 g
Fats:
0.7 g
Carbs:
23.38 g
Water:
72.93 g
Other:
0.79 g
| Contains more CarbsCarbs | +33.2% |
| Contains more ProteinProtein | +178.5% |
| Contains more FatsFats | +288.9% |
| Contains more OtherOther | +36.2% |
~equal in
Water
~72.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.069 g
Monounsaturated fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.033 g
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 | -14.5% |
| Contains more Mono. FatMonounsaturated fat | +473.3% |
| Contains more Poly. FatPolyunsaturated fat | +1145.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 2.3g | 10.4g | 32% |
| Vitamin C | 10.9mg | 30mg | 21% |
| Iron | 0.58mg | 1.6mg | 13% |
| Vitamin B6 | 0.24mg | 0.1mg | 11% |
| Vitamin B2 | 0.052mg | 0.13mg | 6% |
| Phosphorus | 28mg | 68mg | 6% |
| Vitamin B3 | 0.756mg | 1.5mg | 5% |
| Vitamin B5 | 0.233mg | 5% | |
| Vitamin B1 | 0.046mg | 0mg | 4% |
| Potassium | 465mg | 348mg | 3% |
| Protein | 0.79g | 2.2g | 3% |
| Folate | 26µg | 14µg | 3% |
| Carbs | 31.15g | 23.38g | 3% |
| Polyunsaturated fat | 0.033g | 0.411g | 3% |
| Copper | 0.066mg | 0.086mg | 2% |
| Vitamin A | 45µg | 64µg | 2% |
| Choline | 12.7mg | 7.6mg | 1% |
| Calories | 116kcal | 97kcal | 1% |
| Selenium | 1.4µg | 0.6µg | 1% |
| Fats | 0.18g | 0.7g | 1% |
| Sodium | 5mg | 28mg | 1% |
| Calcium | 2mg | 12mg | 1% |
| Magnesium | 32mg | 29mg | 1% |
| Vitamin E | 0.13mg | 0.02mg | 1% |
| Net carbs | 28.85g | 12.98g | N/A |
| Sugar | 14g | 11.2g | N/A |
| Zinc | 0.13mg | 0.1mg | 0% |
| Vitamin K | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.069g | 0.059g | 0% |
| Monounsaturated fat | 0.015g | 0.086g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.022mg | 0% | |
| Leucine | 0.036mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.01mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.028mg | 0% | |
| Histidine | 0.039mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
17%
Minerals Daily Need Coverage Score
13%
18%
Comparison summary
Which food contains less Sodium?
Plantain contains less Sodium (difference - 23mg)
Which food is cheaper?
Plantain is cheaper (difference - $2)
Which food is lower in Sugar?
Passion fruit is lower in Sugar (difference - 2.8g)
Which food is lower in Saturated fat?
Passion fruit is lower in Saturated fat (difference - 0.01g)
Which food is lower in glycemic index?
Passion fruit is lower in glycemic index (difference - 21)
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.