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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
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 +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%
Contains more Selenium +200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
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%
Contains more Selenium +200%

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 +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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +13.9%
Contains more Protein +93%
Contains more Fats +34.6%
Contains more Carbs +59.5%
Contains more Other +29.5%
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 +13.9%
Contains more Protein +93%
Contains more Fats +34.6%
Contains more Carbs +59.5%
Contains more Other +29.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -50.8%
Contains more Monounsaturated Fat +83%
Contains more Polyunsaturated fat +43.2%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains less Saturated Fat -50.8%
Contains more Monounsaturated Fat +83%
Contains more Polyunsaturated fat +43.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 4.35g 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
Manganese 0.098mg Kiwifruit
Selenium 0.2µg 0.6µg Passion fruit
Vitamin A 87IU 1272IU Passion fruit
Vitamin A RAE 4µg 64µg Passion fruit
Vitamin E 1.46mg 0.02mg Kiwifruit
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 Kiwifruit
Vitamin B6 0.063mg 0.1mg Passion fruit
Folate 25µg 14µg Kiwifruit
Vitamin K 40.3µg 0.7µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
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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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
42%
Kiwifruit
23%
Passion fruit
Minerals Daily Need Coverage Score
14%
Kiwifruit
18%
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

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. 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.