Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Copper - 0.081
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
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%
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 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
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%
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

Comparison summary table

Pay attention to 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 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
Starch g g
Fructose g g
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
Vitamin A 1272IU 1127IU Passion fruit
Vitamin E 0.02mg 0.14mg Cooking plantain
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 mg 0.26mg Cooking plantain
Vitamin B6 0.1mg 0.299mg Cooking plantain
Folate 14µg 22µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 0.7µg
Tryptophan mg 0.015mg Cooking plantain
Threonine mg 0.034mg Cooking plantain
Isoleucine mg 0.036mg Cooking plantain
Leucine mg 0.059mg Cooking plantain
Lysine mg 0.06mg Cooking plantain
Methionine mg 0.017mg Cooking plantain
Phenylalanine mg 0.044mg Cooking plantain
Valine mg 0.046mg Cooking plantain
Histidine mg 0.064mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
13%
Passion fruit
8%
Cooking plantain
Carbohydrates
23%
Passion fruit
32%
Cooking plantain
Fats
3%
Passion fruit
2%
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.