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Kiwifruit vs Passion fruit - In-Depth Nutrition Comparison

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How are Kiwifruit and Passion fruit different?

  • Kiwifruit is higher in Vitamin C, Vitamin K, and Vitamin E , however Passion fruit is richer in Fiber, Iron, Vitamin B2, Vitamin B3, and Vitamin A RAE.
  • Daily need coverage for Vitamin C from Kiwifruit is 70% higher.
  • Kiwifruit contains 73 times more Vitamin E than Passion fruit. While Kiwifruit contains 1.46mg of Vitamin E , Passion fruit contains only 0.02mg.

Kiwifruit, green, raw and Passion-fruit, (granadilla), purple, raw are the varieties used in this article.

Infographic

Kiwifruit 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 +183.3%
Contains less Sodium -89.3%
Contains more Zinc +40%
Contains more Copper +51.2%
Contains more Iron +416.1%
Contains more Magnesium +70.6%
Contains more Phosphorus +100%
Contains more Potassium +11.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Contains more Calcium +183.3%
Contains less Sodium -89.3%
Contains more Zinc +40%
Contains more Copper +51.2%
Contains more Iron +416.1%
Contains more Magnesium +70.6%
Contains more Phosphorus +100%
Contains more Potassium +11.5%

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 E +7200%
Contains more Vitamin C +209%
Contains more Vitamin B1 +∞%
Contains more Folate +78.6%
Contains more Vitamin K +5657.1%
Contains more Vitamin A +1362.1%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +339.9%
Contains more Vitamin B6 +58.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Contains more Vitamin E +7200%
Contains more Vitamin C +209%
Contains more Vitamin B1 +∞%
Contains more Folate +78.6%
Contains more Vitamin K +5657.1%
Contains more Vitamin A +1362.1%
Contains more Vitamin B2 +420%
Contains more Vitamin B3 +339.9%
Contains more Vitamin B6 +58.7%

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.
Kiwifruit 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 Kiwifruit Passion fruit Opinion
Net carbs 11.66g 12.98g Passion fruit
Protein 1.14g 2.2g Passion fruit
Fats 0.52g 0.7g Passion fruit
Carbs 14.66g 23.38g Passion fruit
Calories 61kcal 97kcal Passion fruit
Starch 0g g Kiwifruit
Fructose 4.35g g Kiwifruit
Sugar 8.99g 11.2g Kiwifruit
Fiber 3g 10.4g Passion fruit
Calcium 34mg 12mg Kiwifruit
Iron 0.31mg 1.6mg Passion fruit
Magnesium 17mg 29mg Passion fruit
Phosphorus 34mg 68mg Passion fruit
Potassium 312mg 348mg Passion fruit
Sodium 3mg 28mg Kiwifruit
Zinc 0.14mg 0.1mg Kiwifruit
Copper 0.13mg 0.086mg Kiwifruit
Vitamin A 87IU 1272IU Passion fruit
Vitamin E 1.46mg 0.02mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 92.7mg 30mg Kiwifruit
Vitamin B1 0.027mg 0mg Kiwifruit
Vitamin B2 0.025mg 0.13mg Passion fruit
Vitamin B3 0.341mg 1.5mg Passion fruit
Vitamin B5 0.183mg mg Kiwifruit
Vitamin B6 0.063mg 0.1mg Passion fruit
Folate 25µg 14µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 0.7µg Kiwifruit
Tryptophan 0.015mg mg Kiwifruit
Threonine 0.047mg mg Kiwifruit
Isoleucine 0.051mg mg Kiwifruit
Leucine 0.066mg mg Kiwifruit
Lysine 0.061mg mg Kiwifruit
Methionine 0.024mg mg Kiwifruit
Phenylalanine 0.044mg mg Kiwifruit
Valine 0.057mg mg Kiwifruit
Histidine 0.027mg mg Kiwifruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.029g 0.059g Kiwifruit
Monounsaturated Fat 0.047g 0.086g Passion fruit
Polyunsaturated fat 0.287g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Passion fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42
Kiwifruit
23
Passion fruit
Mineral Summary Score
15
Kiwifruit
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
7%
Kiwifruit
13%
Passion fruit
Carbohydrates
15%
Kiwifruit
23%
Passion fruit
Fats
2%
Kiwifruit
3%
Passion fruit

Comparison summary

Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 42)
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.03g)
Which food is cheaper?
Kiwifruit
Kiwifruit 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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.