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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
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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
Contains more Iron +190.9%
Contains more Phosphorus +30.8%
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Contains more Iron +190.9%
Contains more Phosphorus +30.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
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%
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

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.
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 g 0.11g Avocado
Fructose g 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
Vitamin A 1272IU 146IU Passion fruit
Vitamin E 0.02mg 2.07mg Avocado
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 mg 1.389mg Avocado
Vitamin B6 0.1mg 0.257mg Avocado
Folate 14µg 81µg Avocado
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 21µg Avocado
Tryptophan mg 0.025mg Avocado
Threonine mg 0.073mg Avocado
Isoleucine mg 0.084mg Avocado
Leucine mg 0.143mg Avocado
Lysine mg 0.132mg Avocado
Methionine mg 0.038mg Avocado
Phenylalanine mg 0.097mg Avocado
Valine mg 0.107mg Avocado
Histidine mg 0.049mg Avocado
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.059g 2.126g Passion fruit
Monounsaturated Fat 0.086g 9.799g Avocado
Polyunsaturated fat 0.411g 1.816g 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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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
23
Passion fruit
35
Avocado
Mineral Summary Score
22
Passion fruit
24
Avocado

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
13%
Passion fruit
12%
Avocado
Carbohydrates
23%
Passion fruit
9%
Avocado
Fats
3%
Passion fruit
68%
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

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. 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.