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Passion fruit vs Common plum - In-Depth Nutrition Comparison

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Significant differences between Passion fruit and Common plum

  • The amount of Fiber, Vitamin C, Iron, Vitamin B2, Phosphorus, Vitamin B3, Potassium, Vitamin B6, Magnesium and Vitamin A in Passion fruit is higher than in Common plum.
  • Passion fruit covers your daily Fiber needs 36% more than Common plum.
  • Common plum has 9 times less Iron than Passion fruit. Passion fruit has 1.6mg of Iron, while Common plum has 0.17mg.

Specific food types used in this comparison are Passion-fruit, (granadilla), purple, raw and Plums, raw.

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Passion fruit vs Common plum 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 +841.2%
Contains more Calcium +100%
Contains more Potassium +121.7%
Contains more Magnesium +314.3%
Contains more Copper +50.9%
Contains more Phosphorus +325%
Contains less Sodium -100%
Equal in Zinc - 0.1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 60% 4% 31% 21% 29% 3% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 7% 2% 14% 5% 19% 3% 7% 0%
Contains more Iron +841.2%
Contains more Calcium +100%
Contains more Potassium +121.7%
Contains more Magnesium +314.3%
Contains more Copper +50.9%
Contains more Phosphorus +325%
Contains less Sodium -100%
Equal in Zinc - 0.1

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 +215.8%
Contains more Vitamin A +268.7%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +259.7%
Contains more Vitamin B6 +244.8%
Contains more Folate +180%
Contains more Vitamin E +1200%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +814.3%
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 32% 21% 6% 0% 7% 6% 8% 9% 7% 0% 16% 4%
Contains more Vitamin C +215.8%
Contains more Vitamin A +268.7%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +259.7%
Contains more Vitamin B6 +244.8%
Contains more Folate +180%
Contains more Vitamin E +1200%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +814.3%

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
9
Common plum
Mineral Summary Score
22
Passion fruit
7
Common plum

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
4%
Common plum
Carbohydrates
23%
Passion fruit
11%
Common plum
Fats
3%
Passion fruit
1%
Common plum

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 Common plum
Rich in minerals ok
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 vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Passion fruit Common plum
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 richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 37)
Which food contains less Sugars?
Common plum
Common plum contains less Sugars (difference - 1.28g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Common plum
Common plum is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Common plum Opinion
Calories 97 46 Passion fruit
Protein 2.2 0.7 Passion fruit
Fats 0.7 0.28 Passion fruit
Vitamin C 30 9.5 Passion fruit
Carbs 23.38 11.42 Passion fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 1.6 0.17 Passion fruit
Calcium 12 6 Passion fruit
Potassium 348 157 Passion fruit
Magnesium 29 7 Passion fruit
Sugars 11.2 9.92 Common plum
Fiber 10.4 1.4 Passion fruit
Copper 0.086 0.057 Passion fruit
Zinc 0.1 0.1
Starch 0 Common plum
Phosphorus 68 16 Passion fruit
Sodium 28 0 Common plum
Vitamin A 1272 345 Passion fruit
Vitamin E 0.02 0.26 Common plum
Vitamin D 0 0
Vitamin B1 0 0.028 Common plum
Vitamin B2 0.13 0.026 Passion fruit
Vitamin B3 1.5 0.417 Passion fruit
Vitamin B5 0.135 Common plum
Vitamin B6 0.1 0.029 Passion fruit
Vitamin B12 0 0
Vitamin K 0.7 6.4 Common plum
Folate 14 5 Passion fruit
Trans Fat 0 0
Saturated Fat 0.059 0.017 Common plum
Monounsaturated Fat 0.086 0.134 Common plum
Polyunsaturated fat 0.411 0.044 Passion fruit
Tryptophan 0.009 Common plum
Threonine 0.01 Common plum
Isoleucine 0.014 Common plum
Leucine 0.015 Common plum
Lysine 0.016 Common plum
Methionine 0.008 Common plum
Phenylalanine 0.014 Common plum
Valine 0.016 Common plum
Histidine 0.009 Common plum
Fructose 3.07 Common plum

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately 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. Common plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.