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Jackfruit vs Passion fruit - In-Depth Nutrition Comparison

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A recap on differences between Jackfruit and Passion fruit

  • Jackfruit has more Vitamin B6, however Passion fruit is higher in Fiber, Vitamin C, Iron, Vitamin B1, Phosphorus, Vitamin A and Vitamin B2.
  • Passion fruit covers your daily Fiber needs 36% more than Jackfruit.
  • Passion fruit contains 3 times less Vitamin B6 than Jackfruit. Jackfruit contains 0.329mg of Vitamin B6, while Passion fruit contains 0.1mg.

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

Infographic

Jackfruit vs Passion fruit infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +100%
Contains more Potassium +28.7%
Contains more Zinc +30%
Contains less Sodium -92.9%
Contains more Iron +595.7%
Contains more Copper +13.2%
Contains more Phosphorus +223.8%
Equal in Magnesium - 29
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 8% 40% 21% 26% 4% 9% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 60% 4% 31% 21% 29% 3% 30% 4%
Contains more Calcium +100%
Contains more Potassium +28.7%
Contains more Zinc +30%
Contains less Sodium -92.9%
Contains more Iron +595.7%
Contains more Copper +13.2%
Contains more Phosphorus +223.8%
Equal in Magnesium - 29

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 E +1600%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +229%
Contains more Folate +71.4%
Contains more Vitamin C +119%
Contains more Vitamin A +1056.4%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +63%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 7% 7% 0% 27% 13% 18% 15% 76% 0% 0% 18%
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 E +1600%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +229%
Contains more Folate +71.4%
Contains more Vitamin C +119%
Contains more Vitamin A +1056.4%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +63%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
19
Jackfruit
23
Passion fruit
Mineral Summary Score
14
Jackfruit
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 the food
Protein
10%
Jackfruit
13%
Passion fruit
Carbohydrates
23%
Jackfruit
23%
Passion fruit
Fats
3%
Jackfruit
3%
Passion fruit

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Jackfruit Passion fruit
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Jackfruit Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Passion fruit
Passion fruit contains less Sugars (difference - 7.88g)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.136g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 59)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 26mg)
Which food is cheaper?
Jackfruit
Jackfruit 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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Jackfruit Passion fruit Opinion
Calories 95 97 Passion fruit
Protein 1.72 2.2 Passion fruit
Fats 0.64 0.7 Passion fruit
Vitamin C 13.7 30 Passion fruit
Carbs 23.25 23.38 Passion fruit
Cholesterol 0 0
Vitamin D 0 Passion fruit
Iron 0.23 1.6 Passion fruit
Calcium 24 12 Jackfruit
Potassium 448 348 Jackfruit
Magnesium 29 29
Sugars 19.08 11.2 Passion fruit
Fiber 1.5 10.4 Passion fruit
Copper 0.076 0.086 Passion fruit
Zinc 0.13 0.1 Jackfruit
Starch 1.47 Jackfruit
Phosphorus 21 68 Passion fruit
Sodium 2 28 Jackfruit
Vitamin A 110 1272 Passion fruit
Vitamin E 0.34 0.02 Jackfruit
Vitamin D 0 Passion fruit
Vitamin B1 0.105 0 Jackfruit
Vitamin B2 0.055 0.13 Passion fruit
Vitamin B3 0.92 1.5 Passion fruit
Vitamin B5 0.235 Jackfruit
Vitamin B6 0.329 0.1 Jackfruit
Vitamin B12 0 0
Vitamin K 0.7 Passion fruit
Folate 24 14 Jackfruit
Trans Fat 0 0
Saturated Fat 0.195 0.059 Passion fruit
Monounsaturated Fat 0.155 0.086 Jackfruit
Polyunsaturated fat 0.094 0.411 Passion fruit
Tryptophan 0.034 Jackfruit
Threonine 0.086 Jackfruit
Isoleucine 0.069 Jackfruit
Leucine 0.103 Jackfruit
Lysine 0.069 Jackfruit
Methionine 0.034 Jackfruit
Phenylalanine 0.052 Jackfruit
Valine 0.086 Jackfruit
Histidine 0.034 Jackfruit
Fructose 9.19 Jackfruit

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 of the foods presented on this page can be found below.

  1. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.