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Passion fruit vs. Avocado — In-Depth Nutrition Comparison

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How are passion fruit and avocados different?

  • Passion fruit is richer in vitamin C, fiber, and iron, while avocados are higher in fats, vitamin K, folate, vitamin E, vitamin B6, and copper.
  • Passion fruit covers your daily need for vitamin C 22% more than avocados.
  • Passion fruit contains 3 times more iron than avocados. Passion fruit contains 1.6mg of iron, while avocados contain 0.55mg.
  • Passion fruit is lower in saturated fat.
  • Avocados have a higher glycemic index (40) than passion fruit (16).

Passion-fruit, (granadilla), purple, raw and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Passion fruit vs Avocado infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more IronIron +190.9%
Contains more PhosphorusPhosphorus +30.8%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +39.4%
Contains more CopperCopper +120.9%
Contains more ZincZinc +540%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
~equal in Magnesium ~29mg
~equal in Calcium ~12mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 100% 0% 21% 0.4% 0% 30% 28% 0% 23% 0% 1.8% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +814.3%
Contains more Vitamin EVitamin E +10250%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +15.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +157%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +478.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Avocado DV% diff.
Vitamin B5 1.389mg 28%
Monounsaturated fat 0.086g 9.799g 24%
Vitamin C 30mg 10mg 22%
Fats 0.7g 14.66g 21%
Vitamin K 0.7µg 21µg 17%
Folate 14µg 81µg 17%
Fiber 10.4g 6.7g 15%
Vitamin E 0.02mg 2.07mg 14%
Iron 1.6mg 0.55mg 13%
Copper 0.086mg 0.19mg 12%
Vitamin B6 0.1mg 0.257mg 12%
Saturated fat 0.059g 2.126g 9%
Polyunsaturated fat 0.411g 1.816g 9%
Omega-3 (ALA) 0.111g 7%
Vitamin A 64µg 7µg 6%
Manganese 0.142mg 6%
Vitamin B1 0mg 0.067mg 6%
Carbs 23.38g 8.53g 5%
Zinc 0.1mg 0.64mg 5%
Potassium 348mg 485mg 4%
Calories 97kcal 160kcal 3%
Phosphorus 68mg 52mg 2%
Sodium 28mg 7mg 1%
Vitamin B3 1.5mg 1.738mg 1%
Choline 7.6mg 14.2mg 1%
Protein 2.2g 2g 0%
Protein per 100 calories 2.3g 1.3g N/A
Calories per 10 g protein 441kcal 800kcal N/A
Weight per 100 calories 103g 63g N/A
Unsaturated / Saturated Fat ratio 8.4 5.5 N/A
Net carbs 12.98g 1.83g N/A
Magnesium 29mg 29mg 0%
Calcium 12mg 12mg 0%
Sugar 11.2g 0.66g N/A
Starch 0.11g 0%
Selenium 0.6µg 0.4µg 0%
Vitamin B2 0.13mg 0.13mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-6 (Gamma-linolenic acid) 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more CarbsCarbs +174.1%
Contains more FatsFats +1994.3%
~equal in Protein ~2g
~equal in Water ~73.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +11294.2%
Contains more Poly. FatPolyunsaturated fat +341.8%

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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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.