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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
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" 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 +∞%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange Passion fruit Opinion
Calories 47kcal 97kcal Passion fruit
Protein 0.94g 2.2g Passion fruit
Fats 0.12g 0.7g Passion fruit
Vitamin C 53.2mg 30mg Orange
Net carbs 9.35g 12.98g Passion fruit
Carbs 11.75g 23.38g Passion fruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.1mg 1.6mg Passion fruit
Calcium 40mg 12mg Orange
Potassium 181mg 348mg Passion fruit
Magnesium 10mg 29mg Passion fruit
Sugar 9.35g 11.2g Orange
Fiber 2.4g 10.4g Passion fruit
Copper 0.045mg 0.086mg Passion fruit
Zinc 0.07mg 0.1mg Passion fruit
Starch g g
Phosphorus 14mg 68mg Passion fruit
Sodium 0mg 28mg Orange
Vitamin A 225IU 1272IU Passion fruit
Vitamin E 0.18mg 0.02mg Orange
Vitamin D 0µg 0µg
Vitamin B1 0.087mg 0mg Orange
Vitamin B2 0.04mg 0.13mg Passion fruit
Vitamin B3 0.282mg 1.5mg Passion fruit
Vitamin B5 0.25mg mg Orange
Vitamin B6 0.06mg 0.1mg Passion fruit
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.7µg Passion fruit
Folate 30µg 14µg Orange
Trans Fat 0g 0g
Saturated Fat 0.015g 0.059g Orange
Monounsaturated Fat 0.023g 0.086g Passion fruit
Polyunsaturated fat 0.025g 0.411g Passion fruit
Tryptophan 0.009mg mg Orange
Threonine 0.015mg mg Orange
Isoleucine 0.025mg mg Orange
Leucine 0.023mg mg Orange
Lysine 0.047mg mg Orange
Methionine 0.02mg mg Orange
Phenylalanine 0.031mg mg Orange
Valine 0.04mg mg Orange
Histidine 0.018mg mg Orange
Fructose g g

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
6%
Orange
13%
Passion fruit
Carbohydrates
12%
Orange
23%
Passion fruit
Fats
1%
Orange
3%
Passion fruit

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 is lower in Sugar?
Orange
Orange is lower in Sugar (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 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

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 to 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.