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Orange vs Passion fruit - In-Depth Nutrition Comparison

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Differences between Orange and Passion fruit

  • Orange is higher in Vitamin C, however Passion fruit is richer in Fiber, Iron, Phosphorus, Vitamin B3, Vitamin B1, Vitamin B2 and Vitamin A.
  • Passion fruit's daily need coverage for Fiber is 32% higher.
  • Orange has 2 times more Vitamin C than Passion fruit. While Orange has 53.2mg of Vitamin C, Passion fruit has only 30mg.

The food types used in this comparison are Oranges, raw, all commercial varieties and Passion-fruit, (granadilla), purple, raw.

Infographic

Orange 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
Orange
Orange
2
:
6
Passion fruit
Passion fruit
Contains more Calcium +233.3%
Contains less Sodium -100%
Contains more Iron +1500%
Contains more Potassium +92.3%
Contains more Magnesium +190%
Contains more Copper +91.1%
Contains more Zinc +42.9%
Contains more Phosphorus +385.7%
Orange
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Passion fruit
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 60% 4% 31% 21% 29% 3% 30% 4%
Contains more Calcium +233.3%
Contains less Sodium -100%
Contains more Iron +1500%
Contains more Potassium +92.3%
Contains more Magnesium +190%
Contains more Copper +91.1%
Contains more Zinc +42.9%
Contains more Phosphorus +385.7%

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
Orange
Orange
5
:
5
Passion fruit
Passion fruit
Contains more Vitamin C +77.3%
Contains more Vitamin E +800%
Contains more Vitamin B1 +∞%
Contains more Folate +114.3%
Contains more Vitamin A +465.3%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +431.9%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +∞%
Orange
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Passion fruit
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 77% 1% 0% 0% 30% 29% 0% 24% 0% 2% 11%
Contains more Vitamin C +77.3%
Contains more Vitamin E +800%
Contains more Vitamin B1 +∞%
Contains more Folate +114.3%
Contains more Vitamin A +465.3%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +431.9%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
24
Orange
23
Passion fruit
Mineral Summary Score
8
Orange
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 the food
Protein
6%
Orange
13%
Passion fruit
Carbohydrates
12%
Orange
23%
Passion fruit
Fats
1%
Orange
3%
Passion fruit

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Orange Passion fruit
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Orange Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 29)
Which food contains less Sugars?
Orange
Orange contains less Sugars (difference - 1.85g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.044g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Orange Passion fruit Opinion
Calories 47 97 Passion fruit
Protein 0.94 2.2 Passion fruit
Fats 0.12 0.7 Passion fruit
Vitamin C 53.2 30 Orange
Carbs 11.75 23.38 Passion fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.1 1.6 Passion fruit
Calcium 40 12 Orange
Potassium 181 348 Passion fruit
Magnesium 10 29 Passion fruit
Sugars 9.35 11.2 Orange
Fiber 2.4 10.4 Passion fruit
Copper 0.045 0.086 Passion fruit
Zinc 0.07 0.1 Passion fruit
Starch
Phosphorus 14 68 Passion fruit
Sodium 0 28 Orange
Vitamin A 225 1272 Passion fruit
Vitamin E 0.18 0.02 Orange
Vitamin D 0 0
Vitamin B1 0.087 0 Orange
Vitamin B2 0.04 0.13 Passion fruit
Vitamin B3 0.282 1.5 Passion fruit
Vitamin B5 0.25 Orange
Vitamin B6 0.06 0.1 Passion fruit
Vitamin B12 0 0
Vitamin K 0 0.7 Passion fruit
Folate 30 14 Orange
Trans Fat 0 0
Saturated Fat 0.015 0.059 Orange
Monounsaturated Fat 0.023 0.086 Passion fruit
Polyunsaturated fat 0.025 0.411 Passion fruit
Tryptophan 0.009 Orange
Threonine 0.015 Orange
Isoleucine 0.025 Orange
Leucine 0.023 Orange
Lysine 0.047 Orange
Methionine 0.02 Orange
Phenylalanine 0.031 Orange
Valine 0.04 Orange
Histidine 0.018 Orange
Fructose

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 of the foods presented on this page can be found below.

  1. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.