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  6. Fruit salad vs. Passion fruit

Fruit salad vs. Passion fruit — In-Depth Nutrition Comparison

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The main differences between Fruit salad and Passion fruit

  • Fruit salad contains less Fiber, Vitamin C, Iron, Vitamin B2, Phosphorus, Vitamin B3, Potassium, and Vitamin B6 than Passion fruit.
  • Daily need coverage for Fiber from Passion fruit is 38% higher.

Food types used in this article are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Passion-fruit, (granadilla), purple, raw.

Infographic

Fruit salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more ZincZinc +40%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +262.5%
Contains more PotassiumPotassium +200%
Contains more IronIron +540%
Contains more CopperCopper +72%
Contains more PhosphorusPhosphorus +385.7%
~equal in Calcium ~12mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 36% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 76% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +809.1%
Contains more Vitamin AVitamin A +112%
Contains more Vitamin B2Vitamin B2 +828.6%
Contains more Vitamin B3Vitamin B3 +321.3%
Contains more Vitamin B6Vitamin B6 +270.4%
Contains more FolateFolate +366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 WaterWater +18.1%
Contains more ProteinProtein +331.4%
Contains more FatsFats +2233.3%
Contains more CarbsCarbs +79.2%
Contains more OtherOther +203.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated Fat: Sat. Fat 0.004 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
11% 15% 74%
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 -93.2%
Contains more Mono. FatMonounsaturated Fat +1620%
Contains more Poly. FatPolyunsaturated fat +3636.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Passion fruit Opinion
Calories 50kcal 97kcal Passion fruit
Protein 0.51g 2.2g Passion fruit
Fats 0.03g 0.7g Passion fruit
Vitamin C 3.3mg 30mg Passion fruit
Net carbs 12.05g 12.98g Passion fruit
Carbs 13.05g 23.38g Passion fruit
Magnesium 8mg 29mg Passion fruit
Calcium 11mg 12mg Passion fruit
Potassium 116mg 348mg Passion fruit
Iron 0.25mg 1.6mg Passion fruit
Sugar 11.2g Fruit salad
Fiber 1g 10.4g Passion fruit
Copper 0.05mg 0.086mg Passion fruit
Zinc 0.14mg 0.1mg Fruit salad
Phosphorus 14mg 68mg Passion fruit
Sodium 5mg 28mg Fruit salad
Vitamin A 600IU 1272IU Passion fruit
Vitamin A 30µg 64µg Passion fruit
Vitamin E 0.02mg Passion fruit
Manganese 0.151mg Fruit salad
Selenium 0.6µg Passion fruit
Vitamin B1 0.011mg 0mg Fruit salad
Vitamin B2 0.014mg 0.13mg Passion fruit
Vitamin B3 0.356mg 1.5mg Passion fruit
Vitamin B5 0.053mg Fruit salad
Vitamin B6 0.027mg 0.1mg Passion fruit
Vitamin K 0.7µg Passion fruit
Folate 3µg 14µg Passion fruit
Choline 7.6mg Passion fruit
Saturated Fat 0.004g 0.059g Fruit salad
Monounsaturated Fat 0.005g 0.086g Passion fruit
Polyunsaturated fat 0.011g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Fruit salad
21%
Passion fruit
Minerals Daily Need Coverage Score
8%
Fruit salad
18%
Passion fruit

Comparison summary

Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.055g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.