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  6. Passion fruit vs. Plantain

Passion fruit vs. Plantain — In-Depth Nutrition Comparison

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How are Passion fruit and Plantain different?

  • Passion fruit is higher in Fiber, Vitamin C, Iron, Vitamin B2, and Phosphorus, however, Plantain is richer in Vitamin B6.
  • Daily need coverage for Fiber from Passion fruit is 32% higher.
  • Passion fruit contains 3 times more Iron than Plantain. While Passion fruit contains 1.6mg of Iron, Plantain contains only 0.58mg.
  • Passion fruit has less Sugar.

Passion-fruit, (granadilla), purple, raw and Plantains, cooked are the varieties used in this article.

Infographic

Passion fruit vs Plantain 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.
Passion fruit
Passion fruit
4
:
5
Plantain
Plantain
Contains more Calcium +500%
Contains more Iron +175.9%
Contains more Phosphorus +142.9%
Contains more Copper +30.3%
Contains more Magnesium +10.3%
Contains more Potassium +33.6%
Contains less Sodium -82.1%
Contains more Zinc +30%
Contains more Selenium +133.3%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +500%
Contains more Iron +175.9%
Contains more Phosphorus +142.9%
Contains more Copper +30.3%
Contains more Magnesium +10.3%
Contains more Potassium +33.6%
Contains less Sodium -82.1%
Contains more Zinc +30%
Contains more Selenium +133.3%

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.
Passion fruit
Passion fruit
4
:
5
Plantain
Plantain
Contains more Vitamin A +39.9%
Contains more Vitamin C +175.2%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +98.4%
Contains more Vitamin E +550%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +140%
Contains more Folate +85.7%
Equal in Vitamin K - 0.7
Passion fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Contains more Vitamin A +39.9%
Contains more Vitamin C +175.2%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +98.4%
Contains more Vitamin E +550%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +140%
Contains more Folate +85.7%
Equal in Vitamin K - 0.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
4
:
1
Plantain
Plantain
Contains more Protein +178.5%
Contains more Fats +288.9%
Contains more Other +36.2%
Contains more Carbs +33.2%
Equal in Water - 67.3
Passion fruit
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more Protein +178.5%
Contains more Fats +288.9%
Contains more Other +36.2%
Contains more Carbs +33.2%
Equal in Water - 67.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Passion fruit
Passion fruit
3
:
0
Plantain
Plantain
Contains less Saturated Fat -14.5%
Contains more Monounsaturated Fat +473.3%
Contains more Polyunsaturated fat +1145.5%
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -14.5%
Contains more Monounsaturated Fat +473.3%
Contains more Polyunsaturated fat +1145.5%

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 Plantain
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Plantain Opinion
Net carbs 12.98g 28.85g Plantain
Protein 2.2g 0.79g Passion fruit
Fats 0.7g 0.18g Passion fruit
Carbs 23.38g 31.15g Plantain
Calories 97kcal 116kcal Plantain
Sugar 11.2g 14g Passion fruit
Fiber 10.4g 2.3g Passion fruit
Calcium 12mg 2mg Passion fruit
Iron 1.6mg 0.58mg Passion fruit
Magnesium 29mg 32mg Plantain
Phosphorus 68mg 28mg Passion fruit
Potassium 348mg 465mg Plantain
Sodium 28mg 5mg Plantain
Zinc 0.1mg 0.13mg Plantain
Copper 0.086mg 0.066mg Passion fruit
Selenium 0.6µg 1.4µg Plantain
Vitamin A 1272IU 909IU Passion fruit
Vitamin A RAE 64µg 45µg Passion fruit
Vitamin E 0.02mg 0.13mg Plantain
Vitamin C 30mg 10.9mg Passion fruit
Vitamin B1 0mg 0.046mg Plantain
Vitamin B2 0.13mg 0.052mg Passion fruit
Vitamin B3 1.5mg 0.756mg Passion fruit
Vitamin B5 0.233mg Plantain
Vitamin B6 0.1mg 0.24mg Plantain
Folate 14µg 26µg Plantain
Vitamin K 0.7µg 0.7µg
Tryptophan 0.009mg Plantain
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.037mg Plantain
Methionine 0.01mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain
Saturated Fat 0.059g 0.069g Passion fruit
Monounsaturated Fat 0.086g 0.015g Passion fruit
Polyunsaturated fat 0.411g 0.033g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Plantain
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Passion fruit
18%
Plantain
Minerals Daily Need Coverage Score
18%
Passion fruit
13%
Plantain

Comparison summary

Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 23mg)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $2)
Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 2.8g)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.