Passion fruit vs. Plantain — In-Depth Nutrition Comparison
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How are passion fruit and plantains different?
- Passion fruit is higher in fiber, vitamin C, iron, vitamin A, vitamin B2, and phosphorus; however, plantains are richer in vitamin B6.
- Daily need coverage for fiber for passion fruit is 32% higher.
- Passion fruit contains 3 times more iron than plantains. While passion fruit contains 1.6mg of iron, plantains contain only 0.58mg.
- Passion fruit has less sugar.
- Passion fruit has a lower glycemic index (16) than plantains (37).
Passion-fruit, (granadilla), purple, raw and Plantains, cooked are the varieties used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +500% |
| Contains more IronIron | +175.9% |
| Contains more CopperCopper | +30.3% |
| Contains more PhosphorusPhosphorus | +142.9% |
| Contains more MagnesiumMagnesium | +10.3% |
| Contains more PotassiumPotassium | +33.6% |
| Contains more ZincZinc | +30% |
| Contains less SodiumSodium | -82.1% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +175.2% |
| Contains more Vitamin AVitamin A | +42.2% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +98.4% |
| Contains more Vitamin EVitamin E | +550% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +140% |
| Contains more FolateFolate | +85.7% |
| Contains more CholineCholine | +67.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 10.4g | 2.3g | 32% |
| Vitamin C | 30mg | 10.9mg | 21% |
| Iron | 1.6mg | 0.58mg | 13% |
| Vitamin B6 | 0.1mg | 0.24mg | 11% |
| Vitamin B2 | 0.13mg | 0.052mg | 6% |
| Phosphorus | 68mg | 28mg | 6% |
| Vitamin B3 | 1.5mg | 0.756mg | 5% |
| Vitamin B5 | 0.233mg | 5% | |
| Vitamin B1 | 0mg | 0.046mg | 4% |
| Potassium | 348mg | 465mg | 3% |
| Protein | 2.2g | 0.79g | 3% |
| Folate | 14µg | 26µg | 3% |
| Carbs | 23.38g | 31.15g | 3% |
| Polyunsaturated fat | 0.411g | 0.033g | 3% |
| Copper | 0.086mg | 0.066mg | 2% |
| Vitamin A | 64µg | 45µg | 2% |
| Choline | 7.6mg | 12.7mg | 1% |
| Calories | 97kcal | 116kcal | 1% |
| Selenium | 0.6µg | 1.4µg | 1% |
| Fats | 0.7g | 0.18g | 1% |
| Sodium | 28mg | 5mg | 1% |
| Calcium | 12mg | 2mg | 1% |
| Magnesium | 29mg | 32mg | 1% |
| Vitamin E | 0.02mg | 0.13mg | 1% |
| Net carbs | 12.98g | 28.85g | N/A |
| Sugar | 11.2g | 14g | N/A |
| Zinc | 0.1mg | 0.13mg | 0% |
| Vitamin K | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.059g | 0.069g | 0% |
| Monounsaturated fat | 0.086g | 0.015g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.022mg | 0% | |
| Leucine | 0.036mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.01mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.028mg | 0% | |
| Histidine | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.7 g
Carbs:
23.38 g
Water:
72.93 g
Other:
0.79 g
Protein:
0.79 g
Fats:
0.18 g
Carbs:
31.15 g
Water:
67.3 g
Other:
0.58 g
| Contains more ProteinProtein | +178.5% |
| Contains more FatsFats | +288.9% |
| Contains more OtherOther | +36.2% |
| Contains more CarbsCarbs | +33.2% |
~equal in
Water
~67.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.059 g
Monounsaturated fat:
Mono. Fat
0.086 g
Polyunsaturated fat:
Poly. Fat
0.411 g
Saturated fat:
Sat. Fat
0.069 g
Monounsaturated fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.033 g
| Contains less Sat. FatSaturated fat | -14.5% |
| Contains more Mono. FatMonounsaturated fat | +473.3% |
| Contains more Poly. FatPolyunsaturated fat | +1145.5% |
