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  6. Passion fruit vs. Carrot

Passion fruit vs. Carrot — In-Depth Nutrition Comparison

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A recap on differences between passion fruit and carrots

  • Passion fruit has more fiber, vitamin C, iron, and vitamin B2; however, carrots are higher in vitamin A, vitamin K, and vitamin B1.
  • Carrots cover your daily vitamin A needs 309% more than passion fruit.
  • Carrots contain 5 times less iron than passion fruit. Passion fruit contains 1.6mg of iron, while carrots contain 0.3mg.
  • The glycemic index of carrots is higher.

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

Infographic

Passion fruit vs Carrot 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" 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%
Carrot
Carrot
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +141.7%
Contains more IronIron +433.3%
Contains more CopperCopper +91.1%
Contains more PhosphorusPhosphorus +94.3%
Contains less SodiumSodium -59.4%
Contains more SeleniumSelenium +500%
Contains more CalciumCalcium +175%
Contains more ZincZinc +140%
~equal in Potassium ~320mg

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%
Carrot
Carrot
8
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin CVitamin C +408.5%
Contains more Vitamin B2Vitamin B2 +124.1%
Contains more Vitamin B3Vitamin B3 +52.6%
Contains more Vitamin AVitamin A +1204.7%
Contains more Vitamin EVitamin E +3200%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B6Vitamin B6 +38%
Contains more Vitamin KVitamin K +1785.7%
Contains more FolateFolate +35.7%
Contains more CholineCholine +15.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Carrot DV% diff.
Vitamin A 64µg 835µg 86%
Fiber 10.4g 2.8g 30%
Vitamin C 30mg 5.9mg 27%
Iron 1.6mg 0.3mg 16%
Vitamin K 0.7µg 13.2µg 10%
Vitamin B1 0mg 0.066mg 6%
Manganese 0.143mg 6%
Vitamin B2 0.13mg 0.058mg 6%
Copper 0.086mg 0.045mg 5%
Phosphorus 68mg 35mg 5%
Carbs 23.38g 9.58g 5%
Vitamin B5 0.273mg 5%
Vitamin E 0.02mg 0.66mg 4%
Magnesium 29mg 12mg 4%
Protein 2.2g 0.93g 3%
Vitamin B6 0.1mg 0.138mg 3%
Vitamin B3 1.5mg 0.983mg 3%
Calories 97kcal 41kcal 3%
Sodium 28mg 69mg 2%
Calcium 12mg 33mg 2%
Polyunsaturated fat 0.411g 0.117g 2%
Starch 1.43g 1%
Folate 14µg 19µg 1%
Fats 0.7g 0.24g 1%
Fructose 0.55g 1%
Potassium 348mg 320mg 1%
Zinc 0.1mg 0.24mg 1%
Selenium 0.6µg 0.1µg 1%
Net carbs 12.98g 6.78g N/A
Sugar 11.2g 4.74g N/A
Choline 7.6mg 8.8mg 0%
Saturated fat 0.059g 0.037g 0%
Monounsaturated fat 0.086g 0.014g 0%
Tryptophan 0.012mg 0%
Threonine 0.191mg 0%
Isoleucine 0.077mg 0%
Leucine 0.102mg 0%
Lysine 0.101mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.061mg 0%
Valine 0.069mg 0%
Histidine 0.04mg 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
Carrot
Carrot
2
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +136.6%
Contains more FatsFats +191.7%
Contains more CarbsCarbs +144.1%
Contains more WaterWater +21.1%
Contains more OtherOther +21.5%

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
Carrot
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated fat +514.3%
Contains more Poly. FatPolyunsaturated fat +251.3%
Contains less Sat. FatSaturated fat -37.3%

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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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.