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  6. Passion fruit vs. Plantain raw

Passion fruit vs. Plantain raw — In-Depth Nutrition Comparison

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How are passion fruit and plantain raw different?

  • Passion fruit is richer in fiber, vitamin C, iron, vitamin B2, and vitamin B3, while plantain raw is higher in vitamin B6.
  • Passion fruit covers your daily need for fiber, 32% more than plantain raw.
  • Passion fruit contains 3 times more iron than plantain raw. Passion fruit contains 1.6mg of iron, while plantain raw contains 0.6mg.
  • Passion fruit is lower in sugar.
  • Plantain raw has a higher glycemic index (37) than passion fruit (16).

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

Infographic

Passion fruit vs Plantain raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +300%
Contains more IronIron +166.7%
Contains more PhosphorusPhosphorus +100%
Contains more MagnesiumMagnesium +27.6%
Contains more PotassiumPotassium +43.4%
Contains more ZincZinc +40%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +150%
~equal in Copper ~0.081mg
~equal in Manganese ~mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +63%
Contains more Vitamin AVitamin A +14.3%
Contains more Vitamin B2Vitamin B2 +140.7%
Contains more Vitamin B3Vitamin B3 +118.7%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B6Vitamin B6 +199%
Contains more FolateFolate +57.1%
Contains more CholineCholine +77.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.7µg

All nutrients comparison - raw data values

Nutrient Passion fruit Plantain raw DV% diff.
Fiber 10.4g 2.3g 32%
Vitamin B6 0.1mg 0.299mg 15%
Iron 1.6mg 0.6mg 13%
Vitamin C 30mg 18.4mg 13%
Vitamin B2 0.13mg 0.054mg 6%
Phosphorus 68mg 34mg 5%
Vitamin B3 1.5mg 0.686mg 5%
Vitamin B5 0.26mg 5%
Vitamin B1 0mg 0.052mg 4%
Potassium 348mg 499mg 4%
Carbs 23.38g 31.89g 3%
Selenium 0.6µg 1.5µg 2%
Folate 14µg 22µg 2%
Magnesium 29mg 37mg 2%
Polyunsaturated fat 0.411g 0.069g 2%
Protein 2.2g 1.3g 2%
Choline 7.6mg 13.5mg 1%
Calories 97kcal 122kcal 1%
Vitamin E 0.02mg 0.14mg 1%
Fats 0.7g 0.37g 1%
Sodium 28mg 4mg 1%
Copper 0.086mg 0.081mg 1%
Calcium 12mg 3mg 1%
Vitamin A 64µg 56µg 1%
Net carbs 12.98g 29.59g N/A
Sugar 11.2g 15g N/A
Zinc 0.1mg 0.14mg 0%
Vitamin K 0.7µg 0.7µg 0%
Saturated fat 0.059g 0.143g 0%
Monounsaturated fat 0.086g 0.032g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +69.2%
Contains more FatsFats +89.2%
Contains more WaterWater +11.7%
Contains more CarbsCarbs +36.4%
Contains more OtherOther +46.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -58.7%
Contains more Mono. FatMonounsaturated fat +168.8%
Contains more Poly. FatPolyunsaturated fat +495.7%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/nutrients
  2. Plantain raw - 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.