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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cooking plantain
Cooking plantain
5
:
4
Passion fruit
Passion fruit
Contains more Magnesium +27.6%
Contains more Potassium +43.4%
Contains less Sodium -85.7%
Contains more Zinc +40%
Contains more Selenium +150%
Contains more Calcium +300%
Contains more Iron +166.7%
Contains more Phosphorus +100%
Equal in Copper - 0.086
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Contains more Magnesium +27.6%
Contains more Potassium +43.4%
Contains less Sodium -85.7%
Contains more Zinc +40%
Contains more Selenium +150%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cooking plantain
Cooking plantain
5
:
4
Passion fruit
Passion fruit
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
Cooking plantain
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%
Passion fruit
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cooking plantain
Cooking plantain
2
:
3
Passion fruit
Passion fruit
Contains more Carbs +36.4%
Contains more Other +46.8%
Contains more Protein +69.2%
Contains more Fats +89.2%
Contains more Water +11.7%
Cooking plantain
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Passion fruit
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 Carbs +36.4%
Contains more Other +46.8%
Contains more Protein +69.2%
Contains more Fats +89.2%
Contains more Water +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cooking plantain
Cooking plantain
0
:
3
Passion fruit
Passion fruit
Contains less Saturated Fat -58.7%
Contains more Monounsaturated Fat +168.8%
Contains more Polyunsaturated fat +495.7%
Cooking plantain
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains less Saturated Fat -58.7%
Contains more Monounsaturated Fat +168.8%
Contains more Polyunsaturated fat +495.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Selenium 1.5µg 0.6µg Cooking plantain
Vitamin A 1127IU 1272IU Passion fruit
Vitamin A RAE 56µg 64µg Passion fruit
Vitamin E 0.14mg 0.02mg Cooking plantain
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 Cooking plantain
Vitamin B6 0.299mg 0.1mg Cooking plantain
Folate 22µg 14µg Cooking plantain
Vitamin K 0.7µg 0.7µg
Tryptophan 0.015mg Cooking plantain
Threonine 0.034mg Cooking plantain
Isoleucine 0.036mg Cooking plantain
Leucine 0.059mg Cooking plantain
Lysine 0.06mg Cooking plantain
Methionine 0.017mg Cooking plantain
Phenylalanine 0.044mg Cooking plantain
Valine 0.046mg Cooking plantain
Histidine 0.064mg Cooking plantain
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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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
23%
Cooking plantain
23%
Passion fruit
Minerals Daily Need Coverage Score
15%
Cooking plantain
18%
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.