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  6. Passion fruit vs. Currant

Passion fruit vs. Currant — In-Depth Nutrition Comparison

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A recap on differences between Passion fruit and Currant

  • Passion fruit has more Fiber, Vitamin B3, Iron, Vitamin A, and Vitamin B2, however, Currant is higher in Vitamin C, and Vitamin K.
  • Passion fruit covers your daily Fiber needs 24% more than Currant.
  • Currant contains 32 times less Vitamin A than Passion fruit. Passion fruit contains 64µg of Vitamin A, while Currant contains 2µg.

Food varieties used in this article are Passion-fruit, (granadilla), purple, raw and Currants, red and white, raw.

Infographic

Passion fruit vs Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +123.1%
Contains more PotassiumPotassium +26.5%
Contains more IronIron +60%
Contains more PhosphorusPhosphorus +54.5%
Contains more CalciumCalcium +175%
Contains more CopperCopper +24.4%
Contains more ZincZinc +130%
Contains less SodiumSodium -96.4%
~equal in Selenium ~0.6µg

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% 76% 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 137% 2.5% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin AVitamin A +2928.6%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +1400%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more FolateFolate +75%
Contains more Vitamin CVitamin C +36.7%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +1471.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +57.1%
Contains more FatsFats +250%
Contains more CarbsCarbs +69.4%
Contains more OtherOther +21.5%
Contains more WaterWater +15.1%

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
13% 21% 66%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated Fat +207.1%
Contains more Poly. FatPolyunsaturated fat +367%
Contains less Sat. FatSaturated Fat -71.2%

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 Currant
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Currant Opinion
Calories 97kcal 56kcal Passion fruit
Protein 2.2g 1.4g Passion fruit
Fats 0.7g 0.2g Passion fruit
Vitamin C 30mg 41mg Currant
Net carbs 12.98g 9.5g Passion fruit
Carbs 23.38g 13.8g Passion fruit
Magnesium 29mg 13mg Passion fruit
Calcium 12mg 33mg Currant
Potassium 348mg 275mg Passion fruit
Iron 1.6mg 1mg Passion fruit
Sugar 11.2g 7.37g Currant
Fiber 10.4g 4.3g Passion fruit
Copper 0.086mg 0.107mg Currant
Zinc 0.1mg 0.23mg Currant
Phosphorus 68mg 44mg Passion fruit
Sodium 28mg 1mg Currant
Vitamin A 1272IU 42IU Passion fruit
Vitamin A 64µg 2µg Passion fruit
Vitamin E 0.02mg 0.1mg Currant
Manganese 0.186mg Currant
Selenium 0.6µg 0.6µg
Vitamin B1 0mg 0.04mg Currant
Vitamin B2 0.13mg 0.05mg Passion fruit
Vitamin B3 1.5mg 0.1mg Passion fruit
Vitamin B5 0.064mg Currant
Vitamin B6 0.1mg 0.07mg Passion fruit
Vitamin K 0.7µg 11µg Currant
Folate 14µg 8µg Passion fruit
Choline 7.6mg 7.6mg
Saturated Fat 0.059g 0.017g Currant
Monounsaturated Fat 0.086g 0.028g Passion fruit
Polyunsaturated fat 0.411g 0.088g Passion fruit
Fructose 3.53g Currant

Which food is preferable for your diet?

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

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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%
Passion fruit
17%
Currant
Minerals Daily Need Coverage Score
18%
Passion fruit
17%
Currant

Comparison summary

Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 3.83g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Currant
Currant is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.