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  6. Orange vs. Passion fruit

Orange vs. Passion fruit — In-Depth Nutrition Comparison

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Differences between oranges and passion fruit

  • Oranges are higher in vitamin C and vitamin B1; however, passion fruit is richer in fiber, vitamin A, iron, phosphorus, vitamin B3, and vitamin B2.
  • Passion fruit's daily need coverage for fiber is 32% higher.
  • Passion fruit has a lower glycemic index (16) than oranges (45).

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
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.
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 CalciumCalcium +233.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +190%
Contains more PotassiumPotassium +92.3%
Contains more IronIron +1500%
Contains more CopperCopper +91.1%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +385.7%
Contains more SeleniumSelenium +20%

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.
Orange
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 CVitamin C +77.3%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +114.3%
Contains more Vitamin AVitamin A +481.8%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +431.9%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

All nutrients comparison - raw data values

Nutrient Orange Passion fruit DV% diff.
Fiber 2.4g 10.4g 32%
Vitamin C 53.2mg 30mg 26%
Iron 0.1mg 1.6mg 19%
Phosphorus 14mg 68mg 8%
Vitamin B3 0.282mg 1.5mg 8%
Vitamin B1 0.087mg 0mg 7%
Vitamin B2 0.04mg 0.13mg 7%
Vitamin A 11µg 64µg 6%
Vitamin B5 0.25mg 5%
Magnesium 10mg 29mg 5%
Copper 0.045mg 0.086mg 5%
Potassium 181mg 348mg 5%
Carbs 11.75g 23.38g 4%
Folate 30µg 14µg 4%
Protein 0.94g 2.2g 3%
Vitamin B6 0.06mg 0.1mg 3%
Polyunsaturated fat 0.025g 0.411g 3%
Calories 47kcal 97kcal 3%
Calcium 40mg 12mg 3%
Manganese 0.025mg 1%
Fats 0.12g 0.7g 1%
Vitamin E 0.18mg 0.02mg 1%
Sodium 0mg 28mg 1%
Vitamin K 0µg 0.7µg 1%
Net carbs 9.35g 12.98g N/A
Sugar 9.35g 11.2g N/A
Zinc 0.07mg 0.1mg 0%
Selenium 0.5µg 0.6µg 0%
Choline 8.4mg 7.6mg 0%
Saturated fat 0.015g 0.059g 0%
Monounsaturated fat 0.023g 0.086g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 WaterWater +18.9%
Contains more ProteinProtein +134%
Contains more FatsFats +483.3%
Contains more CarbsCarbs +99%
Contains more OtherOther +79.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 less Sat. FatSaturated fat -74.6%
Contains more Mono. FatMonounsaturated fat +273.9%
Contains more Poly. FatPolyunsaturated fat +1544%

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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. 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.