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.

Plantain

Passion fruit

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%

~equal in Magnesium ~29mg

~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.

Plantain

Passion fruit

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0.7µg

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%