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  6. Passion fruit vs. Cranberry bean raw

Passion fruit vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Significant differences between passion fruit and cranberry bean raw

  • Passion fruit has more vitamin C; however, cranberry bean raw is richer in folate, copper, vitamin B1, fiber, phosphorus, iron, zinc, magnesium, and potassium.
  • Cranberry bean raw covers your daily folate needs 148% more than passion fruit.
  • Cranberry bean raw has a higher glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of passion fruit is 16.

Specific food types used in this comparison are Passion-fruit, (granadilla), purple, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Passion fruit vs Cranberry bean raw 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.
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +437.9%
Contains more CalciumCalcium +958.3%
Contains more PotassiumPotassium +282.8%
Contains more IronIron +212.5%
Contains more CopperCopper +823.3%
Contains more ZincZinc +3530%
Contains more PhosphorusPhosphorus +447.1%
Contains less SodiumSodium -78.6%
Contains more SeleniumSelenium +2016.7%

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.
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%
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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B6Vitamin B6 +209%
Contains more FolateFolate +4214.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.455mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Cranberry bean raw DV% diff.
Folate 14µg 604µg 148%
Copper 0.086mg 0.794mg 79%
Vitamin B1 0mg 0.747mg 62%
Fiber 10.4g 24.7g 57%
Iron 1.6mg 5mg 43%
Phosphorus 68mg 372mg 43%
Protein 2.2g 23.03g 42%
Manganese 0.92mg 40%
Vitamin C 30mg 0mg 33%
Zinc 0.1mg 3.63mg 32%
Magnesium 29mg 156mg 30%
Potassium 348mg 1332mg 29%
Selenium 0.6µg 12.7µg 22%
Vitamin B6 0.1mg 0.309mg 16%
Vitamin B5 0.748mg 15%
Calories 97kcal 335kcal 12%
Calcium 12mg 127mg 12%
Carbs 23.38g 60.05g 12%
Vitamin A 64µg 0µg 7%
Vitamin B2 0.13mg 0.213mg 6%
Vitamin K 0.7µg 1%
Polyunsaturated fat 0.411g 0.527g 1%
Choline 7.6mg 1%
Fats 0.7g 1.23g 1%
Saturated fat 0.059g 0.316g 1%
Sodium 28mg 6mg 1%
Net carbs 12.98g 35.35g N/A
Sugar 11.2g N/A
Vitamin E 0.02mg 0%
Vitamin B3 1.5mg 1.455mg 0%
Monounsaturated fat 0.086g 0.106g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%

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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +488.6%
Contains more ProteinProtein +946.8%
Contains more FatsFats +75.7%
Contains more CarbsCarbs +156.8%
Contains more OtherOther +317.7%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -81.3%
Contains more Mono. FatMonounsaturated fat +23.3%
Contains more Poly. FatPolyunsaturated fat +28.2%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.