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.
The glycemic index of passion fruit is lower.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Mango

Passion fruit

Contains more CopperCopper	+29.1%
Contains less SodiumSodium	-96.4%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+190%
Contains more PotassiumPotassium	+107.1%
Contains more IronIron	+900%
Contains more ZincZinc	+11.1%
Contains more PhosphorusPhosphorus	+385.7%

~equal in Calcium ~12mg

~equal in Selenium ~0.6µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Mango

Passion fruit

Contains more Vitamin CVitamin C	+21.3%
Contains more Vitamin EVitamin E	+4400%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+19%
Contains more Vitamin KVitamin K	+500%
Contains more FolateFolate	+207.1%

Contains more Vitamin AVitamin A	+18.5%
Contains more Vitamin B2Vitamin B2	+242.1%
Contains more Vitamin B3Vitamin B3	+124.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	1.6g	10.4g	35%
Iron	0.16mg	1.6mg	18%
Phosphorus	14mg	68mg	8%
Vitamin C	36.4mg	30mg	7%
Vitamin B2	0.038mg	0.13mg	7%
Folate	43µg	14µg	7%
Vitamin E	0.9mg	0.02mg	6%
Fructose	4.68g		6%
Magnesium	10mg	29mg	5%
Potassium	168mg	348mg	5%
Vitamin B3	0.669mg	1.5mg	5%
Vitamin B5	0.197mg		4%
Protein	0.82g	2.2g	3%
Carbs	14.98g	23.38g	3%
Copper	0.111mg	0.086mg	3%
Manganese	0.063mg		3%
Vitamin K	4.2µg	0.7µg	3%
Calories	60kcal	97kcal	2%
Vitamin B1	0.028mg	0mg	2%
Polyunsaturated fat	0.071g	0.411g	2%
Sodium	1mg	28mg	1%
Vitamin A	54µg	64µg	1%
Vitamin B6	0.119mg	0.1mg	1%
Protein per 100 calories	1.4g	2.3g	N/A
Calories per 10 g protein	732kcal	441kcal	N/A
Weight per 100 calories	167g	103g	N/A
Fats	0.38g	0.7g	0%
Net carbs	13.38g	12.98g	N/A
Calcium	11mg	12mg	0%
Sugar	13.66g	11.2g	N/A
Zinc	0.09mg	0.1mg	0%
Selenium	0.6µg	0.6µg	0%
Choline	7.6mg	7.6mg	0%
Saturated fat	0.092g	0.059g	0%
Monounsaturated fat	0.14g	0.086g	0%
Tryptophan	0.013mg		0%
Threonine	0.031mg		0%
Isoleucine	0.029mg		0%
Leucine	0.05mg		0%
Lysine	0.066mg		0%
Methionine	0.008mg		0%
Phenylalanine	0.027mg		0%
Valine	0.042mg		0%
Histidine	0.019mg		0%