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Passion fruit vs. Caper — In-Depth Nutrition Comparison

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A recap on differences between passion fruit and caper

  • Passion fruit has more fiber, vitamin C, vitamin A, potassium, phosphorus, and vitamin B6; however, caper is higher in copper, vitamin K, and vitamin E.
  • Caper covers your daily sodium needs 101% more than passion fruit.
  • Caper contains 9 times less vitamin A than passion fruit. Passion fruit contains 1272IU of vitamin A, while caper contains 138IU.
  • Passion fruit has less sodium.

Food varieties used in this article are Passion-fruit, (granadilla), purple, raw and Capers, canned.

Infographic

Passion fruit vs Caper 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%
Caper
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 12% 3.5% 63% 125% 8.7% 4.3% 306% 10% 6.5%
Contains more PotassiumPotassium +770%
Contains more PhosphorusPhosphorus +580%
Contains less SodiumSodium -98.8%
Contains more MagnesiumMagnesium +13.8%
Contains more CalciumCalcium +233.3%
Contains more CopperCopper +334.9%
Contains more ZincZinc +220%
Contains more SeleniumSelenium +100%
~equal in Iron ~1.67mg

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%
Caper
5
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 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
Contains more Vitamin CVitamin C +597.7%
Contains more Vitamin AVitamin A +814.3%
Contains more Vitamin B3Vitamin B3 +130.1%
Contains more Vitamin B6Vitamin B6 +334.8%
Contains more CholineCholine +16.9%
Contains more Vitamin EVitamin E +4300%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +3414.3%
Contains more FolateFolate +64.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.139mg
~equal in Vitamin B12 ~0µg

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
Caper
4
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Contains more CarbsCarbs +378.1%
Contains more FatsFats +22.9%
Contains more WaterWater +15%
Contains more OtherOther +917.7%
~equal in Protein ~2.36g

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
Caper
0
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
Contains less Sat. FatSaturated fat -74.7%
Contains more Mono. FatMonounsaturated fat +36.5%
Contains more Poly. FatPolyunsaturated fat +35.2%

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 Caper
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Caper DV% diff.
Sodium 28mg 2348mg 101%
Copper 0.086mg 0.374mg 32%
Vitamin C 30mg 4.3mg 29%
Fiber 10.4g 3.2g 29%
Vitamin K 0.7µg 24.6µg 20%
Potassium 348mg 40mg 9%
Phosphorus 68mg 10mg 8%
Vitamin A 64µg 7µg 6%
Vitamin B6 0.1mg 0.023mg 6%
Carbs 23.38g 4.89g 6%
Vitamin E 0.02mg 0.88mg 6%
Vitamin B3 1.5mg 0.652mg 5%
Calories 97kcal 23kcal 4%
Calcium 12mg 40mg 3%
Manganese 0.078mg 3%
Zinc 0.1mg 0.32mg 2%
Folate 14µg 23µg 2%
Vitamin B1 0mg 0.018mg 2%
Vitamin B5 0.027mg 1%
Polyunsaturated fat 0.411g 0.304g 1%
Saturated fat 0.059g 0.233g 1%
Magnesium 29mg 33mg 1%
Vitamin B2 0.13mg 0.139mg 1%
Selenium 0.6µg 1.2µg 1%
Iron 1.6mg 1.67mg 1%
Protein 2.2g 2.36g 0%
Fats 0.7g 0.86g 0%
Net carbs 12.98g 1.69g N/A
Sugar 11.2g 0.41g N/A
Choline 7.6mg 6.5mg 0%
Monounsaturated fat 0.086g 0.063g 0%
Omega-3 - DPA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Caper
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Passion fruit
13%
Caper
Minerals Daily Need Coverage Score
18%
Passion fruit
56%
Caper

Comparison summary

Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 2320mg)
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 0.174g)
Which food is lower in Sugar?
Caper
Caper is lower in Sugar (difference - 10.79g)
Which food is lower in glycemic index?
Caper
Caper is lower in glycemic index (difference - 16)
Which food is cheaper?
Caper
Caper is cheaper (difference - $2)
Which food is richer in minerals?
Caper
Caper is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.