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  6. Passion fruit vs. Dried fruit

Passion fruit vs. Dried fruit — In-Depth Nutrition Comparison

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Summary of differences between passion fruit and dried fruit

  • Passion fruit has more vitamin C and fiber, while dried fruit has more vitamin E, copper, potassium, iron, vitamin A, and vitamin B3.
  • Passion fruit covers your daily need for vitamin C, 32% more than dried fruit.
  • The amount of sugar in passion fruit is lower.
  • Passion fruit has a lower glycemic index. The glycemic index of passion fruit is 16, while the glycemic index of dried fruit is 31.

These are the specific foods used in this comparison Passion-fruit, (granadilla), purple, raw and Apricots, dried, sulfured, uncooked.

Infographic

Passion fruit vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +233.9%
Contains more IronIron +66.3%
Contains more CopperCopper +298.8%
Contains more ZincZinc +290%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +266.7%
~equal in Phosphorus ~71mg

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% 21% 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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin B2Vitamin B2 +75.7%
Contains more FolateFolate +40%
Contains more Vitamin AVitamin A +181.3%
Contains more Vitamin EVitamin E +21550%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +72.6%
Contains more Vitamin B6Vitamin B6 +43%
Contains more Vitamin KVitamin K +342.9%
Contains more CholineCholine +82.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +37.3%
Contains more WaterWater +136.1%
Contains more ProteinProtein +54.1%
Contains more CarbsCarbs +167.9%
Contains more OtherOther +225.3%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +16.2%
Contains more Poly. FatPolyunsaturated fat +455.4%
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 Dried fruit
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Dried fruit DV% diff.
Vitamin C 30mg 1mg 32%
Copper 0.086mg 0.343mg 29%
Vitamin E 0.02mg 4.33mg 29%
Potassium 348mg 1162mg 24%
Fructose 12.47g 16%
Carbs 23.38g 62.64g 13%
Iron 1.6mg 2.66mg 13%
Vitamin A 64µg 180µg 13%
Fiber 10.4g 7.3g 12%
Vitamin B5 0.516mg 10%
Manganese 0.235mg 10%
Vitamin B3 1.5mg 2.589mg 7%
Calories 97kcal 241kcal 7%
Vitamin B2 0.13mg 0.074mg 4%
Calcium 12mg 55mg 4%
Zinc 0.1mg 0.39mg 3%
Vitamin B6 0.1mg 0.143mg 3%
Selenium 0.6µg 2.2µg 3%
Polyunsaturated fat 0.411g 0.074g 2%
Vitamin K 0.7µg 3.1µg 2%
Protein 2.2g 3.39g 2%
Choline 7.6mg 13.9mg 1%
Folate 14µg 10µg 1%
Vitamin B1 0mg 0.015mg 1%
Sodium 28mg 10mg 1%
Magnesium 29mg 32mg 1%
Fats 0.7g 0.51g 0%
Net carbs 12.98g 55.34g N/A
Sugar 11.2g 53.44g N/A
Starch 0.35g 0%
Phosphorus 68mg 71mg 0%
Saturated fat 0.059g 0.017g 0%
Monounsaturated fat 0.086g 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Dried fruit
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
17%
Passion fruit
24%
Dried fruit
Minerals Daily Need Coverage Score
18%
Passion fruit
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 42.24g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.042g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.