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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, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +175%
Contains more Copper +24.4%
Contains more Zinc +130%
Contains less Sodium -96.4%
Contains more Iron +60%
Contains more Potassium +26.5%
Contains more Magnesium +123.1%
Contains more Phosphorus +54.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 60% 4% 31% 21% 29% 3% 30% 4%
Contains more Calcium +175%
Contains more Copper +24.4%
Contains more Zinc +130%
Contains less Sodium -96.4%
Contains more Iron +60%
Contains more Potassium +26.5%
Contains more Magnesium +123.1%
Contains more Phosphorus +54.5%

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 C +36.7%
Contains more Vitamin E +400%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 137% 3% 2% 0% 10% 12% 2% 4% 17% 0% 28% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 77% 1% 0% 0% 30% 29% 0% 24% 0% 2% 11%
Contains more Vitamin C +36.7%
Contains more Vitamin E +400%
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%

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.
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
Calories 56kcal 97kcal Passion fruit
Protein 1.4g 2.2g Passion fruit
Fats 0.2g 0.7g Passion fruit
Vitamin C 41mg 30mg Currant
Net carbs 9.5g 12.98g Passion fruit
Carbs 13.8g 23.38g Passion fruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1mg 1.6mg Passion fruit
Calcium 33mg 12mg Currant
Potassium 275mg 348mg Passion fruit
Magnesium 13mg 29mg Passion fruit
Sugar 7.37g 11.2g Currant
Fiber 4.3g 10.4g Passion fruit
Copper 0.107mg 0.086mg Currant
Zinc 0.23mg 0.1mg Currant
Starch g g
Phosphorus 44mg 68mg Passion fruit
Sodium 1mg 28mg Currant
Vitamin A 42IU 1272IU Passion fruit
Vitamin E 0.1mg 0.02mg Currant
Vitamin D 0µg 0µg
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 mg Currant
Vitamin B6 0.07mg 0.1mg Passion fruit
Vitamin B12 0µg 0µg
Vitamin K 11µg 0.7µg Currant
Folate 8µg 14µg Passion fruit
Trans Fat 0g 0g
Saturated Fat 0.017g 0.059g Currant
Monounsaturated Fat 0.028g 0.086g Passion fruit
Polyunsaturated fat 0.088g 0.411g Passion fruit
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose 3.53g g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18
Currant
23
Passion fruit
Mineral Summary Score
18
Currant
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%
Currant
13%
Passion fruit
Carbohydrates
14%
Currant
23%
Passion fruit
Fats
1%
Currant
3%
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

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. 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.