Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe

Passion fruit vs. Cooking plantain — In-Depth Nutrition Comparison

Compare

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 Sugar.

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

Infographic

Passion fruit vs Cooking 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
Cooking plantain
Cooking plantain
Contains more Calcium +300%
Contains more Iron +166.7%
Contains more Phosphorus +100%
Contains more Magnesium +27.6%
Contains more Potassium +43.4%
Contains less Sodium -85.7%
Contains more Zinc +40%
Contains more Selenium +150%
Equal in Copper - 0.081
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +300%
Contains more Iron +166.7%
Contains more Phosphorus +100%
Contains more Magnesium +27.6%
Contains more Potassium +43.4%
Contains less Sodium -85.7%
Contains more Zinc +40%
Contains more Selenium +150%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Passion fruit
Passion fruit
4
:
5
Cooking plantain
Cooking plantain
Contains more Vitamin A +12.9%
Contains more Vitamin C +63%
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
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%
Cooking plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin A +12.9%
Contains more Vitamin C +63%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
3
:
2
Cooking plantain
Cooking plantain
Contains more Protein +69.2%
Contains more Fats +89.2%
Contains more Water +11.7%
Contains more Carbs +36.4%
Contains more Other +46.8%
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
Cooking plantain
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +69.2%
Contains more Fats +89.2%
Contains more Water +11.7%
Contains more Carbs +36.4%
Contains more Other +46.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Passion fruit
Passion fruit
3
:
0
Cooking plantain
Cooking plantain
Contains less Saturated Fat -58.7%
Contains more Monounsaturated Fat +168.8%
Contains more Polyunsaturated fat +495.7%
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Cooking plantain
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -58.7%
Contains more Monounsaturated Fat +168.8%
Contains more Polyunsaturated fat +495.7%

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 Cooking plantain
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Passion fruit Cooking plantain Opinion
Net carbs 12.98g 29.59g Cooking plantain
Protein 2.2g 1.3g Passion fruit
Fats 0.7g 0.37g Passion fruit
Carbs 23.38g 31.89g Cooking plantain
Calories 97kcal 122kcal Cooking plantain
Sugar 11.2g 15g Passion fruit
Fiber 10.4g 2.3g Passion fruit
Calcium 12mg 3mg Passion fruit
Iron 1.6mg 0.6mg Passion fruit
Magnesium 29mg 37mg Cooking plantain
Phosphorus 68mg 34mg Passion fruit
Potassium 348mg 499mg Cooking plantain
Sodium 28mg 4mg Cooking plantain
Zinc 0.1mg 0.14mg Cooking plantain
Copper 0.086mg 0.081mg Passion fruit
Selenium 0.6µg 1.5µg Cooking plantain
Vitamin A 1272IU 1127IU Passion fruit
Vitamin A RAE 64µg 56µg Passion fruit
Vitamin E 0.02mg 0.14mg Cooking plantain
Vitamin C 30mg 18.4mg Passion fruit
Vitamin B1 0mg 0.052mg Cooking plantain
Vitamin B2 0.13mg 0.054mg Passion fruit
Vitamin B3 1.5mg 0.686mg Passion fruit
Vitamin B5 0.26mg Cooking plantain
Vitamin B6 0.1mg 0.299mg Cooking plantain
Folate 14µg 22µg Cooking plantain
Vitamin K 0.7µg 0.7µg
Tryptophan 0.015mg Cooking plantain
Threonine 0.034mg Cooking plantain
Isoleucine 0.036mg Cooking plantain
Leucine 0.059mg Cooking plantain
Lysine 0.06mg Cooking plantain
Methionine 0.017mg Cooking plantain
Phenylalanine 0.044mg Cooking plantain
Valine 0.046mg Cooking plantain
Histidine 0.064mg Cooking plantain
Saturated Fat 0.059g 0.143g Passion fruit
Monounsaturated Fat 0.086g 0.032g Passion fruit
Polyunsaturated fat 0.411g 0.069g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Cooking plantain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Passion fruit
Passion fruit vs Carambola
Carambola
Passion fruit
Passion fruit vs Mango
Mango
Passion fruit
Passion fruit vs Papaya
Papaya
Cooking plantain
Cooking plantain vs Banana
Banana
Cooking plantain
Cooking plantain vs Pineapple
Pineapple
Cooking plantain
Cooking plantain vs Prune
Prune

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
23%
Cooking plantain
Minerals Daily Need Coverage Score
18%
Passion fruit
15%
Cooking plantain

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (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 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

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 to 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.