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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
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" 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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 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" 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 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 +∞%

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 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
Starch g g
Fructose g g
Sugar 11.2g g Cranberry
Fiber 10.4g g Passion fruit
Calcium 12mg 26mg Cranberry
Iron 1.6mg 0.4mg Passion fruit
Magnesium 29mg mg Passion fruit
Phosphorus 68mg 21mg Passion fruit
Potassium 348mg mg Passion fruit
Sodium 28mg mg Cranberry
Zinc 0.1mg mg Passion fruit
Copper 0.086mg mg Passion fruit
Vitamin A 1272IU 90IU Passion fruit
Vitamin E 0.02mg mg Passion fruit
Vitamin D 0IU IU Passion fruit
Vitamin D 0µg µg 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 B5 mg mg
Vitamin B6 0.1mg mg Passion fruit
Folate 14µg µg Passion fruit
Vitamin B12 0µg µg Passion fruit
Vitamin K 0.7µg µg Passion fruit
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg mg Cranberry
Trans Fat 0g g Cranberry
Saturated Fat 0.059g g Cranberry
Monounsaturated Fat 0.086g g Passion fruit
Polyunsaturated fat 0.411g g 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

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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

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

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.