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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
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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
:
Contains more Iron +60%
Contains more Potassium +26.5%
Contains more Magnesium +123.1%
Contains more Phosphorus +54.5%
Contains more Calcium +175%
Contains more Copper +24.4%
Contains more Zinc +130%
Contains less Sodium -96.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 60% 4% 31% 21% 29% 3% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 10% 25% 10% 36% 7% 19% 1%
Contains more Iron +60%
Contains more Potassium +26.5%
Contains more Magnesium +123.1%
Contains more Phosphorus +54.5%
Contains more Calcium +175%
Contains more Copper +24.4%
Contains more Zinc +130%
Contains less Sodium -96.4%

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
:
Contains more Vitamin A +2928.6%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +1400%
Contains more Vitamin B6 +42.9%
Contains more Folate +75%
Contains more Vitamin C +36.7%
Contains more Vitamin E +400%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +1471.4%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 137% 3% 2% 0% 10% 12% 2% 4% 17% 0% 28% 6%
Contains more Vitamin A +2928.6%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +1400%
Contains more Vitamin B6 +42.9%
Contains more Folate +75%
Contains more Vitamin C +36.7%
Contains more Vitamin E +400%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +1471.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Passion fruit
18
Currant
Mineral Summary Score
22
Passion fruit
18
Currant

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 the food
Protein
13%
Passion fruit
8%
Currant
Carbohydrates
23%
Passion fruit
14%
Currant
Fats
3%
Passion fruit
1%
Currant

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Passion fruit Currant
Lower in glycemic index ok
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 9)
Which food contains less Sugars?
Currant
Currant contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Passion fruit Currant Opinion
Calories 97 56 Passion fruit
Protein 2.2 1.4 Passion fruit
Fats 0.7 0.2 Passion fruit
Vitamin C 30 41 Currant
Carbs 23.38 13.8 Passion fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 1.6 1 Passion fruit
Calcium 12 33 Currant
Potassium 348 275 Passion fruit
Magnesium 29 13 Passion fruit
Sugars 11.2 7.37 Currant
Fiber 10.4 4.3 Passion fruit
Copper 0.086 0.107 Currant
Zinc 0.1 0.23 Currant
Starch
Phosphorus 68 44 Passion fruit
Sodium 28 1 Currant
Vitamin A 1272 42 Passion fruit
Vitamin E 0.02 0.1 Currant
Vitamin D 0 0
Vitamin B1 0 0.04 Currant
Vitamin B2 0.13 0.05 Passion fruit
Vitamin B3 1.5 0.1 Passion fruit
Vitamin B5 0.064 Currant
Vitamin B6 0.1 0.07 Passion fruit
Vitamin B12 0 0
Vitamin K 0.7 11 Currant
Folate 14 8 Passion fruit
Trans Fat 0 0
Saturated Fat 0.059 0.017 Currant
Monounsaturated Fat 0.086 0.028 Passion fruit
Polyunsaturated fat 0.411 0.088 Passion fruit
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose 3.53 Currant

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 of 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. 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.