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Mango vs. Passion fruit — In-Depth Nutrition Comparison

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What are the differences between Mango and Passion fruit?

  • Mango is higher in Folate, Vitamin C, and Vitamin E , yet Passion fruit is higher in Fiber, Iron, Phosphorus, Vitamin B2, Potassium, and Vitamin B3.
  • Passion fruit's daily need coverage for Fiber is 35% more.
  • Mango has 45 times more Vitamin E than Passion fruit. While Mango has 0.9mg of Vitamin E , Passion fruit has only 0.02mg.

We used Mangos, raw and Passion-fruit, (granadilla), purple, raw types in this article.

Infographic

Mango 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 less Sodium -96.4%
Contains more Copper +29.1%
Contains more Iron +900%
Contains more Magnesium +190%
Contains more Phosphorus +385.7%
Contains more Potassium +107.1%
Contains more Zinc +11.1%
Equal in Calcium - 12
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Contains less Sodium -96.4%
Contains more Copper +29.1%
Contains more Iron +900%
Contains more Magnesium +190%
Contains more Phosphorus +385.7%
Contains more Potassium +107.1%
Contains more Zinc +11.1%
Equal in Calcium - 12
Equal in Selenium - 0.6

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.
Mango
7
:
Contains more Vitamin E +4400%
Contains more Vitamin C +21.3%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +19%
Contains more Folate +207.1%
Contains more Vitamin K +500%
Contains more Vitamin A +17.6%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +124.2%
Equal in Choline - 7.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 5% 2%
Contains more Vitamin E +4400%
Contains more Vitamin C +21.3%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +19%
Contains more Folate +207.1%
Contains more Vitamin K +500%
Contains more Vitamin A +17.6%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +124.2%
Equal in Choline - 7.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +14.4%
Contains more Protein +168.3%
Contains more Fats +84.2%
Contains more Carbs +56.1%
Contains more Other +119.4%
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 +14.4%
Contains more Protein +168.3%
Contains more Fats +84.2%
Contains more Carbs +56.1%
Contains more Other +119.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +62.8%
Contains less Saturated Fat -35.9%
Contains more Polyunsaturated fat +478.9%
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains more Monounsaturated Fat +62.8%
Contains less Saturated Fat -35.9%
Contains more Polyunsaturated fat +478.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Passion fruit Opinion
Net carbs 13.38g 12.98g Mango
Protein 0.82g 2.2g Passion fruit
Fats 0.38g 0.7g Passion fruit
Carbs 14.98g 23.38g Passion fruit
Calories 60kcal 97kcal Passion fruit
Fructose 4.68g Mango
Sugar 13.66g 11.2g Passion fruit
Fiber 1.6g 10.4g Passion fruit
Calcium 11mg 12mg Passion fruit
Iron 0.16mg 1.6mg Passion fruit
Magnesium 10mg 29mg Passion fruit
Phosphorus 14mg 68mg Passion fruit
Potassium 168mg 348mg Passion fruit
Sodium 1mg 28mg Mango
Zinc 0.09mg 0.1mg Passion fruit
Copper 0.111mg 0.086mg Mango
Manganese 0.063mg Mango
Selenium 0.6µg 0.6µg
Vitamin A 1082IU 1272IU Passion fruit
Vitamin A RAE 54µg 64µg Passion fruit
Vitamin E 0.9mg 0.02mg Mango
Vitamin C 36.4mg 30mg Mango
Vitamin B1 0.028mg 0mg Mango
Vitamin B2 0.038mg 0.13mg Passion fruit
Vitamin B3 0.669mg 1.5mg Passion fruit
Vitamin B5 0.197mg Mango
Vitamin B6 0.119mg 0.1mg Mango
Folate 43µg 14µg Mango
Choline 7.6mg 7.6mg
Vitamin K 4.2µg 0.7µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g 0.059g Passion fruit
Monounsaturated Fat 0.14g 0.086g Mango
Polyunsaturated fat 0.071g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango 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
25%
Mango
21%
Passion fruit
Minerals Daily Need Coverage Score
9%
Mango
18%
Passion fruit

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 2.46g)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 27mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.7)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.