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Oats vs. Passion fruit — In-Depth Nutrition Comparison

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How are oats and passion fruit different?

  • Oats are higher in phosphorus, vitamin B1, copper, iron, magnesium, zinc, and folate; however, passion fruit is richer in vitamin C and vitamin A.
  • Daily need coverage for phosphorus for oats is 65% higher.
  • Passion fruit has less saturated fat.
  • Passion fruit has a lower glycemic index (16) than oats (59).

Oats and Passion-fruit, (granadilla), purple, raw are the varieties used in this article.

Infographic

Oats 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 +510.3%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +23.3%
Contains more IronIron +195%
Contains more CopperCopper +627.9%
Contains more ZincZinc +3870%
Contains more PhosphorusPhosphorus +669.1%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%

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.
Oats
4
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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 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 B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +19%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +56.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +667.7%
Contains more FatsFats +885.7%
Contains more CarbsCarbs +183.4%
Contains more OtherOther +117.7%
Contains more WaterWater +787.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 +2432.6%
Contains more Poly. FatPolyunsaturated fat +516.8%
Contains less Sat. FatSaturated fat -95.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Passion fruit DV% diff.
Manganese 4.916mg 214%
Phosphorus 523mg 68mg 65%
Vitamin B1 0.763mg 0mg 64%
Copper 0.626mg 0.086mg 60%
Iron 4.72mg 1.6mg 39%
Magnesium 177mg 29mg 35%
Zinc 3.97mg 0.1mg 35%
Vitamin C 0mg 30mg 33%
Protein 16.89g 2.2g 29%
Vitamin B5 1.349mg 27%
Calories 389kcal 97kcal 15%
Polyunsaturated fat 2.535g 0.411g 14%
Carbs 66.27g 23.38g 14%
Folate 56µg 14µg 11%
Fats 6.9g 0.7g 10%
Vitamin A 0µg 64µg 7%
Monounsaturated fat 2.178g 0.086g 5%
Saturated fat 1.217g 0.059g 5%
Calcium 54mg 12mg 4%
Vitamin B3 0.961mg 1.5mg 3%
Potassium 429mg 348mg 2%
Fiber 10.6g 10.4g 1%
Choline 7.6mg 1%
Vitamin K 0.7µg 1%
Vitamin B6 0.119mg 0.1mg 1%
Vitamin B2 0.139mg 0.13mg 1%
Selenium 0.6µg 1%
Sodium 2mg 28mg 1%
Net carbs 55.67g 12.98g N/A
Sugar 11.2g N/A
Vitamin E 0.02mg 0%
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats 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
30%
Oats
17%
Passion fruit
Minerals Daily Need Coverage Score
154%
Oats
18%
Passion fruit

Comparison summary

Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 1.158g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 43)
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 26mg)
Which food is cheaper?
Oats
Oats is cheaper (difference - $1.4)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.