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  6. Passion fruit vs. Coconut milk

Passion fruit vs. Coconut milk — In-Depth Nutrition Comparison

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How are passion fruit and coconut milk different?

  • Passion fruit is richer in fiber, vitamin C, vitamin A, vitamin B2, and vitamin B6, while coconut milk is higher in copper, selenium, and zinc.
  • Coconut milk covers your daily need for saturated fat, 105% more than passion fruit.
  • Passion fruit is lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than passion fruit (16).

Passion-fruit, (granadilla), purple, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types were used in this article.

Infographic

Passion fruit vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more PotassiumPotassium +32.3%
Contains more MagnesiumMagnesium +27.6%
Contains more CalciumCalcium +33.3%
Contains more CopperCopper +209.3%
Contains more ZincZinc +570%
Contains more PhosphorusPhosphorus +47.1%
Contains less SodiumSodium -46.4%
Contains more SeleniumSelenium +933.3%
~equal in Iron ~1.64mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +971.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +97.4%
Contains more Vitamin B6Vitamin B6 +203%
Contains more Vitamin KVitamin K +600%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more FolateFolate +14.3%
Contains more CholineCholine +11.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Coconut milk DV% diff.
Saturated fat 0.059g 21.14g 96%
Manganese 0.916mg 40%
Fats 0.7g 23.84g 36%
Fiber 10.4g 2.2g 33%
Vitamin C 30mg 2.8mg 30%
Copper 0.086mg 0.266mg 20%
Selenium 0.6µg 6.2µg 10%
Vitamin B2 0.13mg 0mg 10%
Vitamin A 64µg 0µg 7%
Calories 97kcal 230kcal 7%
Carbs 23.38g 5.54g 6%
Vitamin B3 1.5mg 0.76mg 5%
Vitamin B6 0.1mg 0.033mg 5%
Zinc 0.1mg 0.67mg 5%
Phosphorus 68mg 100mg 5%
Vitamin B5 0.183mg 4%
Potassium 348mg 263mg 3%
Monounsaturated fat 0.086g 1.014g 2%
Vitamin B1 0mg 0.026mg 2%
Magnesium 29mg 37mg 2%
Vitamin E 0.02mg 0.15mg 1%
Folate 14µg 16µg 1%
Sodium 28mg 15mg 1%
Polyunsaturated fat 0.411g 0.261g 1%
Vitamin K 0.7µg 0.1µg 1%
Protein 2.2g 2.29g 0%
Net carbs 12.98g 3.34g N/A
Calcium 12mg 16mg 0%
Iron 1.6mg 1.64mg 0%
Sugar 11.2g 3.34g N/A
Choline 7.6mg 8.5mg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more CarbsCarbs +322%
Contains more OtherOther +11.3%
Contains more FatsFats +3305.7%
~equal in Protein ~2.29g
~equal in Water ~67.62g

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 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Poly. FatPolyunsaturated fat +57.5%
Contains more Mono. FatMonounsaturated fat +1079.1%

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.