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Currant vs. Passion fruit — In-Depth Nutrition Comparison

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A recap on differences between Currant and Passion fruit

  • Currant has more Vitamin C, and Vitamin K, however, Passion fruit is higher in Fiber, Vitamin B3, Iron, Vitamin A RAE, and Vitamin B2.
  • Passion fruit covers your daily Fiber needs 24% more than Currant.
  • Passion fruit contains 16 times less Vitamin K than Currant. Currant contains 11µg of Vitamin K, while Passion fruit contains 0.7µg.

Food varieties used in this article are Currants, red and white, raw and Passion-fruit, (granadilla), purple, raw.

Infographic

Currant 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.
Contains more Calcium +175%
Contains less Sodium -96.4%
Contains more Zinc +130%
Contains more Copper +24.4%
Contains more Iron +60%
Contains more Magnesium +123.1%
Contains more Phosphorus +54.5%
Contains more Potassium +26.5%
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Contains more Calcium +175%
Contains less Sodium -96.4%
Contains more Zinc +130%
Contains more Copper +24.4%
Contains more Iron +60%
Contains more Magnesium +123.1%
Contains more Phosphorus +54.5%
Contains more Potassium +26.5%
Equal in Selenium - 0.6

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 E +400%
Contains more Vitamin C +36.7%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +1471.4%
Contains more Vitamin A +2928.6%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +1400%
Contains more Vitamin B6 +42.9%
Contains more Folate +75%
Equal in Choline - 7.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 5% 28%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 5% 2%
Contains more Vitamin E +400%
Contains more Vitamin C +36.7%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +1471.4%
Contains more Vitamin A +2928.6%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +1400%
Contains more Vitamin B6 +42.9%
Contains more Folate +75%
Equal in Choline - 7.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +15.1%
Contains more Protein +57.1%
Contains more Fats +250%
Contains more Carbs +69.4%
Contains more Other +21.5%
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 Water +15.1%
Contains more Protein +57.1%
Contains more Fats +250%
Contains more Carbs +69.4%
Contains more Other +21.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -71.2%
Contains more Monounsaturated Fat +207.1%
Contains more Polyunsaturated fat +367%
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains less Saturated Fat -71.2%
Contains more Monounsaturated Fat +207.1%
Contains more Polyunsaturated fat +367%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Currant Passion fruit
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Currant Passion fruit Opinion
Net carbs 9.5g 12.98g Passion fruit
Protein 1.4g 2.2g Passion fruit
Fats 0.2g 0.7g Passion fruit
Carbs 13.8g 23.38g Passion fruit
Calories 56kcal 97kcal Passion fruit
Fructose 3.53g Currant
Sugar 7.37g 11.2g Currant
Fiber 4.3g 10.4g Passion fruit
Calcium 33mg 12mg Currant
Iron 1mg 1.6mg Passion fruit
Magnesium 13mg 29mg Passion fruit
Phosphorus 44mg 68mg Passion fruit
Potassium 275mg 348mg Passion fruit
Sodium 1mg 28mg Currant
Zinc 0.23mg 0.1mg Currant
Copper 0.107mg 0.086mg Currant
Manganese 0.186mg Currant
Selenium 0.6µg 0.6µg
Vitamin A 42IU 1272IU Passion fruit
Vitamin A RAE 2µg 64µg Passion fruit
Vitamin E 0.1mg 0.02mg Currant
Vitamin C 41mg 30mg Currant
Vitamin B1 0.04mg 0mg Currant
Vitamin B2 0.05mg 0.13mg Passion fruit
Vitamin B3 0.1mg 1.5mg Passion fruit
Vitamin B5 0.064mg Currant
Vitamin B6 0.07mg 0.1mg Passion fruit
Folate 8µg 14µg Passion fruit
Choline 7.6mg 7.6mg
Vitamin K 11µg 0.7µg Currant
Saturated Fat 0.017g 0.059g Currant
Monounsaturated Fat 0.028g 0.086g Passion fruit
Polyunsaturated fat 0.088g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant 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
17%
Currant
21%
Passion fruit
Minerals Daily Need Coverage Score
17%
Currant
18%
Passion fruit

Comparison summary

Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 3.83g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Currant
Currant is cheaper (difference - $1.5)
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

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.