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
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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 | +39.9% |
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 97kcal | 116kcal |
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| Protein | 2.2g | 0.79g |
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| Fats | 0.7g | 0.18g |
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| Vitamin C | 30mg | 10.9mg |
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| Net carbs | 12.98g | 28.85g |
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| Carbs | 23.38g | 31.15g |
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| Magnesium | 29mg | 32mg |
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| Calcium | 12mg | 2mg |
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| Potassium | 348mg | 465mg |
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| Iron | 1.6mg | 0.58mg |
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| Sugar | 11.2g | 14g |
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| Fiber | 10.4g | 2.3g |
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| Copper | 0.086mg | 0.066mg |
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| Zinc | 0.1mg | 0.13mg |
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| Phosphorus | 68mg | 28mg |
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| Sodium | 28mg | 5mg |
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| Vitamin A | 1272IU | 909IU |
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| Vitamin A | 64µg | 45µg |
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| Vitamin E | 0.02mg | 0.13mg |
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| Selenium | 0.6µg | 1.4µg |
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| Vitamin B1 | 0mg | 0.046mg |
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| Vitamin B2 | 0.13mg | 0.052mg |
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| Vitamin B3 | 1.5mg | 0.756mg |
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| Vitamin B5 | 0.233mg |
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| Vitamin B6 | 0.1mg | 0.24mg |
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| Vitamin K | 0.7µg | 0.7µg | |
| Folate | 14µg | 26µg |
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| Choline | 7.6mg | 12.7mg |
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| Saturated Fat | 0.059g | 0.069g |
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| Monounsaturated Fat | 0.086g | 0.015g |
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| Polyunsaturated fat | 0.411g | 0.033g |
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| Tryptophan | 0.009mg |
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| Threonine | 0.021mg |
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| Isoleucine | 0.022mg |
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| Leucine | 0.036mg |
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| Lysine | 0.037mg |
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| Methionine | 0.01mg |
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| Phenylalanine | 0.027mg |
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| Valine | 0.028mg |
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| Histidine | 0.039mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
18%
Minerals Daily Need Coverage Score
18%
13%
Comparison summary
Which food contains less Sodium?
Plantain contains less Sodium (difference - 23mg)
Which food is cheaper?
Plantain is cheaper (difference - $2)
Which food is lower in Sugar?
Passion fruit is lower in Sugar (difference - 2.8g)
Which food is lower in Saturated Fat?
Passion fruit is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
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?
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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.