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  6. Passion fruit vs. Cranberry

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
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.
Passion fruit
Passion fruit
7
:
2
Cranberry
Cranberry
Contains more Iron +300%
Contains more Phosphorus +223.8%
Contains more Calcium +116.7%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 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" charts 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 A +1313.3%
Contains more Vitamin C +42.9%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +275%
Contains more Vitamin B1 +∞%
Passion fruit
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%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin A +1313.3%
Contains more Vitamin C +42.9%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +275%
Contains more Vitamin B1 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
4
:
1
Cranberry
Cranberry
Contains more Protein +450%
Contains more Fats +40%
Contains more Carbs +91.6%
Contains more Other +295%
Contains more Water +18.9%
Passion fruit
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more Protein +450%
Contains more Fats +40%
Contains more Carbs +91.6%
Contains more Other +295%
Contains more Water +18.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Passion fruit Cranberry
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Passion fruit Cranberry Opinion
Net carbs 12.98g 12.2g Passion fruit
Protein 2.2g 0.4g Passion fruit
Fats 0.7g 0.5g Passion fruit
Carbs 23.38g 12.2g Passion fruit
Calories 97kcal 55kcal Passion fruit
Sugar 11.2g Cranberry
Fiber 10.4g Passion fruit
Calcium 12mg 26mg Cranberry
Iron 1.6mg 0.4mg Passion fruit
Magnesium 29mg Passion fruit
Phosphorus 68mg 21mg Passion fruit
Potassium 348mg Passion fruit
Sodium 28mg Cranberry
Zinc 0.1mg Passion fruit
Copper 0.086mg Passion fruit
Selenium 0.6µg Passion fruit
Vitamin A 1272IU 90IU Passion fruit
Vitamin A RAE 64µg Passion fruit
Vitamin E 0.02mg Passion fruit
Vitamin C 30mg 21mg Passion fruit
Vitamin B1 0mg 0.02mg Cranberry
Vitamin B2 0.13mg 0.08mg Passion fruit
Vitamin B3 1.5mg 0.4mg Passion fruit
Vitamin B6 0.1mg Passion fruit
Folate 14µg Passion fruit
Vitamin K 0.7µg Passion fruit
Saturated Fat 0.059g Cranberry
Monounsaturated Fat 0.086g Passion fruit
Polyunsaturated fat 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
23%
Passion fruit
9%
Cranberry
Minerals Daily Need Coverage Score
18%
Passion fruit
3%
Cranberry

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 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 Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
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)

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. 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.