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  6. Passion fruit vs. Coconut

Passion fruit vs. Coconut — In-Depth Nutrition Comparison

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A recap on the differences between passion fruit and coconut

  • Passion fruit has more vitamin C, vitamin A, vitamin B2, and vitamin B3; however, coconut is higher in copper, selenium, iron, zinc, and phosphorus.
  • Coconut covers your daily saturated fat needs 148% more than passion fruit.
  • Passion fruit has less saturated fat.
  • The glycemic index of coconut is higher.

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

Infographic

Passion fruit vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +16.7%
Contains more IronIron +51.9%
Contains more CopperCopper +405.8%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +66.2%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +1583.3%
~equal in Potassium ~356mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +809.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B6Vitamin B6 +85.2%
Contains more Vitamin KVitamin K +250%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more FolateFolate +85.7%
Contains more CholineCholine +59.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Coconut DV% diff.
Saturated fat 0.059g 29.698g 135%
Manganese 1.5mg 65%
Fats 0.7g 33.49g 50%
Copper 0.086mg 0.435mg 39%
Vitamin C 30mg 3.3mg 30%
Selenium 0.6µg 10.1µg 17%
Calories 97kcal 354kcal 13%
Iron 1.6mg 2.43mg 10%
Zinc 0.1mg 1.1mg 9%
Vitamin B2 0.13mg 0.02mg 8%
Vitamin A 64µg 0µg 7%
Vitamin B5 0.3mg 6%
Vitamin B3 1.5mg 0.54mg 6%
Vitamin B1 0mg 0.066mg 6%
Phosphorus 68mg 113mg 6%
Fiber 10.4g 9g 6%
Vitamin B6 0.1mg 0.054mg 4%
Carbs 23.38g 15.23g 3%
Monounsaturated fat 0.086g 1.425g 3%
Folate 14µg 26µg 3%
Protein 2.2g 3.33g 2%
Choline 7.6mg 12.1mg 1%
Magnesium 29mg 32mg 1%
Vitamin E 0.02mg 0.24mg 1%
Net carbs 12.98g 6.23g N/A
Calcium 12mg 14mg 0%
Potassium 348mg 356mg 0%
Sugar 11.2g 6.23g N/A
Sodium 28mg 20mg 0%
Vitamin K 0.7µg 0.2µg 0%
Polyunsaturated fat 0.411g 0.366g 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more CarbsCarbs +53.5%
Contains more WaterWater +55.2%
Contains more ProteinProtein +51.4%
Contains more FatsFats +4684.3%
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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Poly. FatPolyunsaturated fat +12.3%
Contains more Mono. FatMonounsaturated fat +1557%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.