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Passion fruit vs Cranberry - In-Depth Nutrition Comparison

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Differences between Passion fruit and Cranberry

  • Passion fruit is higher than Cranberry in Iron, Vitamin C, Vitamin B3, and Phosphorus.
  • Passion fruit's daily need coverage for Iron is 15% higher.
  • Passion fruit has 4 times more Vitamin B3 than Cranberry. While Passion fruit has 1.5mg of Vitamin B3, Cranberry has only 0.4mg.

The food types used in this comparison are Passion-fruit, (granadilla), purple, raw and Cranberry, low bush or lingenberry, raw (Alaska Native).

Infographic

Passion fruit vs Cranberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Passion fruit
Passion fruit
6
:
2
Cranberry
Cranberry
Contains more Iron +300%
Contains more Phosphorus +223.8%
Contains more Calcium +116.7%
Passion fruit
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 60% 4% 31% 21% 29% 3% 30% 4%
Cranberry
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
Contains more Iron +300%
Contains more Phosphorus +223.8%
Contains more Calcium +116.7%

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
Passion fruit
Passion fruit
10
:
1
Cranberry
Cranberry
Contains more Vitamin C +42.9%
Contains more Vitamin A +1313.3%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +275%
Contains more Vitamin B1 +∞%
Passion fruit
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 77% 1% 0% 0% 30% 29% 0% 24% 0% 2% 11%
Cranberry
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 6% 0% 0% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin C +42.9%
Contains more Vitamin A +1313.3%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +275%
Contains more Vitamin B1 +∞%

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
9
Cranberry
Mineral Summary Score
22
Passion fruit
4
Cranberry

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
2%
Cranberry
Carbohydrates
23%
Passion fruit
12%
Cranberry
Fats
3%
Passion fruit
2%
Cranberry

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 Cranberry
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Cranberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.059g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $2)

All nutrients comparison - raw data values

Nutrient Passion fruit Cranberry Opinion
Calories 97 55 Passion fruit
Protein 2.2 0.4 Passion fruit
Fats 0.7 0.5 Passion fruit
Vitamin C 30 21 Passion fruit
Net carbs 12.979999542236328 12.199999809265137 Passion fruit
Carbs 23.38 12.2 Passion fruit
Cholesterol 0 Cranberry
Vitamin D 0 Passion fruit
Iron 1.6 0.4 Passion fruit
Calcium 12 26 Cranberry
Potassium 348 Passion fruit
Magnesium 29 Passion fruit
Sugar 11.2 Cranberry
Fiber 10.4 Passion fruit
Copper 0.086 Passion fruit
Zinc 0.1 Passion fruit
Starch
Phosphorus 68 21 Passion fruit
Sodium 28 Cranberry
Vitamin A 1272 90 Passion fruit
Vitamin E 0.02 Passion fruit
Vitamin D 0 Passion fruit
Vitamin B1 0 0.02 Cranberry
Vitamin B2 0.13 0.08 Passion fruit
Vitamin B3 1.5 0.4 Passion fruit
Vitamin B5
Vitamin B6 0.1 Passion fruit
Vitamin B12 0 Passion fruit
Vitamin K 0.7 Passion fruit
Folate 14 Passion fruit
Trans Fat 0 Cranberry
Saturated Fat 0.059 Cranberry
Monounsaturated Fat 0.086 Passion fruit
Polyunsaturated fat 0.411 Passion fruit
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.