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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
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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 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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
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

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
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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 +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%

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.
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
Starch g g
Fructose 4.68g g 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
Vitamin A 1082IU 1272IU Passion fruit
Vitamin E 0.9mg 0.02mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 mg Mango
Vitamin B6 0.119mg 0.1mg Mango
Folate 43µg 14µg Mango
Vitamin B12 0µg 0µg
Vitamin K 4.2µg 0.7µg Mango
Tryptophan 0.013mg mg Mango
Threonine 0.031mg mg Mango
Isoleucine 0.029mg mg Mango
Leucine 0.05mg mg Mango
Lysine 0.066mg mg Mango
Methionine 0.008mg mg Mango
Phenylalanine 0.027mg mg Mango
Valine 0.042mg mg Mango
Histidine 0.019mg mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
26
Mango
23
Passion fruit
Mineral Summary Score
10
Mango
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
5%
Mango
13%
Passion fruit
Carbohydrates
15%
Mango
23%
Passion fruit
Fats
2%
Mango
3%
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

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. 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.