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  6. Passion fruit vs. Avocado

Passion fruit vs. Avocado — In-Depth Nutrition Comparison

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How are Passion fruit and Avocado different?

  • Passion fruit is richer in Vitamin C, Fiber, Iron, and Vitamin A RAE, while Avocado is higher in Vitamin K, Folate, Vitamin E , Vitamin B6, and Copper.
  • Passion fruit covers your daily need of Vitamin C 22% more than Avocado.
  • Passion fruit contains 9 times more Vitamin A RAE than Avocado. Passion fruit contains 64µg of Vitamin A RAE, while Avocado contains 7µg.
  • Passion fruit is lower in Saturated Fat.

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

Infographic

Passion fruit vs Avocado 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.
Passion fruit
Passion fruit
3
:
5
Avocado
Avocado
Contains more Iron +190.9%
Contains more Phosphorus +30.8%
Contains more Selenium +50%
Contains more Potassium +39.4%
Contains less Sodium -75%
Contains more Zinc +540%
Contains more Copper +120.9%
Equal in Calcium - 12
Equal in Magnesium - 29
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Iron +190.9%
Contains more Phosphorus +30.8%
Contains more Selenium +50%
Contains more Potassium +39.4%
Contains less Sodium -75%
Contains more Zinc +540%
Contains more Copper +120.9%
Equal in Calcium - 12
Equal in Magnesium - 29

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.
Passion fruit
Passion fruit
2
:
7
Avocado
Avocado
Contains more Vitamin A +771.2%
Contains more Vitamin C +200%
Contains more Vitamin E +10250%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B6 +157%
Contains more Folate +478.6%
Contains more Vitamin K +2900%
Equal in Vitamin B2 - 0.13
Passion fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin A +771.2%
Contains more Vitamin C +200%
Contains more Vitamin E +10250%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B6 +157%
Contains more Folate +478.6%
Contains more Vitamin K +2900%
Equal in Vitamin B2 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
2
:
3
Avocado
Avocado
Contains more Carbs +174.1%
Contains more Fats +1994.3%
Contains more Other +100%
Equal in Protein - 2
Equal in Water - 73.23
Passion fruit
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Avocado
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 Carbs +174.1%
Contains more Fats +1994.3%
Contains more Other +100%
Equal in Protein - 2
Equal in Water - 73.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Passion fruit
Passion fruit
1
:
2
Avocado
Avocado
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +11294.2%
Contains more Polyunsaturated fat +341.8%
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +11294.2%
Contains more Polyunsaturated fat +341.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Passion fruit Avocado Opinion
Net carbs 12.98g 1.83g Passion fruit
Protein 2.2g 2g Passion fruit
Fats 0.7g 14.66g Avocado
Carbs 23.38g 8.53g Passion fruit
Calories 97kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 11.2g 0.66g Avocado
Fiber 10.4g 6.7g Passion fruit
Calcium 12mg 12mg
Iron 1.6mg 0.55mg Passion fruit
Magnesium 29mg 29mg
Phosphorus 68mg 52mg Passion fruit
Potassium 348mg 485mg Avocado
Sodium 28mg 7mg Avocado
Zinc 0.1mg 0.64mg Avocado
Copper 0.086mg 0.19mg Avocado
Manganese 0.142mg Avocado
Selenium 0.6µg 0.4µg Passion fruit
Vitamin A 1272IU 146IU Passion fruit
Vitamin A RAE 64µg 7µg Passion fruit
Vitamin E 0.02mg 2.07mg Avocado
Vitamin C 30mg 10mg Passion fruit
Vitamin B1 0mg 0.067mg Avocado
Vitamin B2 0.13mg 0.13mg
Vitamin B3 1.5mg 1.738mg Avocado
Vitamin B5 1.389mg Avocado
Vitamin B6 0.1mg 0.257mg Avocado
Folate 14µg 81µg Avocado
Vitamin K 0.7µg 21µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg Avocado
Methionine 0.038mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Saturated Fat 0.059g 2.126g Passion fruit
Monounsaturated Fat 0.086g 9.799g Avocado
Polyunsaturated fat 0.411g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Passion fruit
35%
Avocado
Minerals Daily Need Coverage Score
18%
Passion fruit
21%
Avocado

Comparison summary

Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 2.067g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 24)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 10.54g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 21mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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.