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Passion fruit vs Blackberry - In-Depth Nutrition Comparison

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Summary of differences between Passion fruit and Blackberry

  • Passion fruit has more Fiber, Iron, Vitamin C, Vitamin B2, Phosphorus, Vitamin A and Potassium, while Blackberry has more Vitamin K, Copper and Vitamin E .
  • Passion fruit covers your daily need of Fiber 20% more than Blackberry.
  • Passion fruit contains 6 times more Vitamin A than Blackberry. While Passion fruit contains 64µg of Vitamin A, Blackberry contains only 11µg.

These are the specific foods used in this comparison Passion-fruit, (granadilla), purple, raw and Blackberries, raw.

Infographic

Passion fruit vs Blackberry 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 +158.1%
Contains more Potassium +114.8%
Contains more Magnesium +45%
Contains more Phosphorus +209.1%
Contains more Calcium +141.7%
Contains more Copper +91.9%
Contains more Zinc +430%
Contains less Sodium -96.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 60% 4% 31% 21% 29% 3% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Contains more Iron +158.1%
Contains more Potassium +114.8%
Contains more Magnesium +45%
Contains more Phosphorus +209.1%
Contains more Calcium +141.7%
Contains more Copper +91.9%
Contains more Zinc +430%
Contains less Sodium -96.4%

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 C +42.9%
Contains more Vitamin A +494.4%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +132.2%
Contains more Vitamin B6 +233.3%
Contains more Vitamin E +5750%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +2728.6%
Contains more Folate +78.6%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
Contains more Vitamin C +42.9%
Contains more Vitamin A +494.4%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +132.2%
Contains more Vitamin B6 +233.3%
Contains more Vitamin E +5750%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +2728.6%
Contains more Folate +78.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Passion fruit
18
Blackberry
Mineral Summary Score
22
Passion fruit
17
Blackberry

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 the food
Protein
13%
Passion fruit
8%
Blackberry
Carbohydrates
23%
Passion fruit
10%
Blackberry
Fats
3%
Passion fruit
2%
Blackberry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Passion fruit Blackberry
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Passion fruit Blackberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 9)
Which food contains less Sugars?
Blackberry
Blackberry contains less Sugars (difference - 6.32g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.045g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Passion fruit Blackberry Opinion
Calories 97 43 Passion fruit
Protein 2.2 1.39 Passion fruit
Fats 0.7 0.49 Passion fruit
Vitamin C 30 21 Passion fruit
Carbs 23.38 9.61 Passion fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 1.6 0.62 Passion fruit
Calcium 12 29 Blackberry
Potassium 348 162 Passion fruit
Magnesium 29 20 Passion fruit
Sugars 11.2 4.88 Blackberry
Fiber 10.4 5.3 Passion fruit
Copper 0.086 0.165 Blackberry
Zinc 0.1 0.53 Blackberry
Starch 0 Blackberry
Phosphorus 68 22 Passion fruit
Sodium 28 1 Blackberry
Vitamin A 1272 214 Passion fruit
Vitamin E 0.02 1.17 Blackberry
Vitamin D 0 0
Vitamin B1 0 0.02 Blackberry
Vitamin B2 0.13 0.026 Passion fruit
Vitamin B3 1.5 0.646 Passion fruit
Vitamin B5 0.276 Blackberry
Vitamin B6 0.1 0.03 Passion fruit
Vitamin B12 0 0
Vitamin K 0.7 19.8 Blackberry
Folate 14 25 Blackberry
Trans Fat 0 0
Saturated Fat 0.059 0.014 Blackberry
Monounsaturated Fat 0.086 0.047 Passion fruit
Polyunsaturated fat 0.411 0.28 Passion fruit
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose 2.4 Blackberry

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.