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Passion fruit vs Cooking plantain - In-Depth Nutrition Comparison

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How are Passion fruit and Cooking plantain different?

  • Passion fruit is richer in Fiber, Vitamin C, Iron, Vitamin B2 and Vitamin B3, while Cooking plantain is higher in Vitamin B6.
  • Passion fruit covers your daily need of Fiber 32% more than Cooking plantain.
  • Passion fruit contains 3 times more Iron than Cooking plantain. Passion fruit contains 1.6mg of Iron, while Cooking plantain contains 0.6mg.
  • Passion fruit is lower in Sugars.

Passion-fruit, (granadilla), purple, raw and Plantains, raw types were used in this article.

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Passion fruit vs Cooking plantain 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 +166.7%
Contains more Calcium +300%
Contains more Phosphorus +100%
Contains more Potassium +43.4%
Contains more Magnesium +27.6%
Contains more Zinc +40%
Contains less Sodium -85.7%
Equal in Copper - 0.081
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 60% 4% 31% 21% 29% 3% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Contains more Iron +166.7%
Contains more Calcium +300%
Contains more Phosphorus +100%
Contains more Potassium +43.4%
Contains more Magnesium +27.6%
Contains more Zinc +40%
Contains less Sodium -85.7%
Equal in Copper - 0.081

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 +63%
Contains more Vitamin A +12.9%
Contains more Vitamin B2 +140.7%
Contains more Vitamin B3 +118.7%
Contains more Vitamin E +600%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +199%
Contains more Folate +57.1%
Equal in Vitamin K - 0.7
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 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Contains more Vitamin C +63%
Contains more Vitamin A +12.9%
Contains more Vitamin B2 +140.7%
Contains more Vitamin B3 +118.7%
Contains more Vitamin E +600%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +199%
Contains more Folate +57.1%
Equal in Vitamin K - 0.7

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
23
Cooking plantain
Mineral Summary Score
22
Passion fruit
17
Cooking plantain

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
8%
Cooking plantain
Carbohydrates
23%
Passion fruit
32%
Cooking plantain
Fats
3%
Passion fruit
2%
Cooking plantain

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 Cooking plantain
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Passion fruit Cooking plantain
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 contains less Sugars?
Passion fruit
Passion fruit contains less Sugars (difference - 3.8g)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 21)
Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 24mg)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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 Cooking plantain Opinion
Calories 97 122 Cooking plantain
Protein 2.2 1.3 Passion fruit
Fats 0.7 0.37 Passion fruit
Vitamin C 30 18.4 Passion fruit
Carbs 23.38 31.89 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 1.6 0.6 Passion fruit
Calcium 12 3 Passion fruit
Potassium 348 499 Cooking plantain
Magnesium 29 37 Cooking plantain
Sugars 11.2 15 Passion fruit
Fiber 10.4 2.3 Passion fruit
Copper 0.086 0.081 Passion fruit
Zinc 0.1 0.14 Cooking plantain
Starch
Phosphorus 68 34 Passion fruit
Sodium 28 4 Cooking plantain
Vitamin A 1272 1127 Passion fruit
Vitamin E 0.02 0.14 Cooking plantain
Vitamin D 0 0
Vitamin B1 0 0.052 Cooking plantain
Vitamin B2 0.13 0.054 Passion fruit
Vitamin B3 1.5 0.686 Passion fruit
Vitamin B5 0.26 Cooking plantain
Vitamin B6 0.1 0.299 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 0.7
Folate 14 22 Cooking plantain
Trans Fat 0 0
Saturated Fat 0.059 0.143 Passion fruit
Monounsaturated Fat 0.086 0.032 Passion fruit
Polyunsaturated fat 0.411 0.069 Passion fruit
Tryptophan 0.015 Cooking plantain
Threonine 0.034 Cooking plantain
Isoleucine 0.036 Cooking plantain
Leucine 0.059 Cooking plantain
Lysine 0.06 Cooking plantain
Methionine 0.017 Cooking plantain
Phenylalanine 0.044 Cooking plantain
Valine 0.046 Cooking plantain
Histidine 0.064 Cooking plantain
Fructose

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. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.