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Pistachio vs. Passion fruit — In-Depth Nutrition Comparison

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Important differences between pistachios and passion fruit

  • Pistachios have more copper, vitamin B6, vitamin B1, phosphorus, iron, magnesium, potassium, and zinc; however, passion fruit is richer in vitamin C.
  • Pistachios' daily need coverage for copper is 135% more.
  • Passion fruit contains less saturated fat.
  • Pistachios have a higher glycemic index. The glycemic index of pistachios is 28, while the glycemic index of passion fruit is 16.

The food varieties used in the comparison are Nuts, pistachio nuts, raw and Passion-fruit, (granadilla), purple, raw.

Infographic

Pistachio 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more MagnesiumMagnesium +317.2%
Contains more CalciumCalcium +775%
Contains more PotassiumPotassium +194.5%
Contains more IronIron +145%
Contains more CopperCopper +1411.6%
Contains more ZincZinc +2100%
Contains more PhosphorusPhosphorus +620.6%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1066.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin EVitamin E +14200%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +23.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1600%
Contains more FolateFolate +264.3%
Contains more Vitamin CVitamin C +435.7%
Contains more Vitamin AVitamin A +146.2%
Contains more Vitamin B3Vitamin B3 +15.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 ProteinProtein +816.4%
Contains more FatsFats +6374.3%
Contains more CarbsCarbs +16.2%
Contains more OtherOther +277.2%
Contains more WaterWater +1568.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +26943%
Contains more Poly. FatPolyunsaturated fat +3398.8%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Passion fruit DV% diff.
Copper 1.3mg 0.086mg 135%
Vitamin B6 1.7mg 0.1mg 123%
Polyunsaturated fat 14.38g 0.411g 93%
Vitamin B1 0.87mg 0mg 73%
Fats 45.32g 0.7g 69%
Phosphorus 490mg 68mg 60%
Monounsaturated fat 23.257g 0.086g 58%
Manganese 1.2mg 52%
Protein 20.16g 2.2g 36%
Iron 3.92mg 1.6mg 29%
Vitamin C 5.6mg 30mg 27%
Saturated fat 5.907g 0.059g 27%
Calories 560kcal 97kcal 23%
Magnesium 121mg 29mg 22%
Potassium 1025mg 348mg 20%
Zinc 2.2mg 0.1mg 19%
Vitamin E 2.86mg 0.02mg 19%
Selenium 7µg 0.6µg 12%
Vitamin B5 0.52mg 10%
Calcium 105mg 12mg 9%
Folate 51µg 14µg 9%
Vitamin A 26µg 64µg 4%
Vitamin B2 0.16mg 0.13mg 2%
Carbs 27.17g 23.38g 1%
Starch 1.67g 1%
Choline 7.6mg 1%
Vitamin K 0.7µg 1%
Vitamin B3 1.3mg 1.5mg 1%
Sodium 1mg 28mg 1%
Fiber 10.6g 10.4g 1%
Net carbs 16.57g 12.98g N/A
Sugar 7.66g 11.2g N/A
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
63%
Pistachio
17%
Passion fruit
Minerals Daily Need Coverage Score
125%
Pistachio
18%
Passion fruit

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 3.54g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 27mg)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 5.848g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 12)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.