Passion fruit vs. Elderberry — In-Depth Nutrition Comparison
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How are passion fruit and elderberries different?
- Passion fruit is higher in fiber, vitamin A, vitamin B3, magnesium, and vitamin B2; however, elderberries are richer in vitamin B6, vitamin C, and vitamin B1.
- Daily need coverage for fiber for passion fruit is 14% higher.
- Passion fruit contains 6 times more magnesium than elderberries. While passion fruit contains 29mg of magnesium, elderberries contain only 5mg.
Passion-fruit, (granadilla), purple, raw and Elderberries, raw are the varieties used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +480% |
| Contains more PotassiumPotassium | +24.3% |
| Contains more CopperCopper | +41% |
| Contains more PhosphorusPhosphorus | +74.4% |
| Contains more CalciumCalcium | +216.7% |
| Contains less SodiumSodium | -78.6% |
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.
| Contains more Vitamin AVitamin A | +113.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
| Contains more Vitamin B3Vitamin B3 | +200% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +133.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +20% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +130% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 10.4g | 7g | 14% |
| Vitamin B6 | 0.1mg | 0.23mg | 10% |
| Vitamin C | 30mg | 36mg | 7% |
| Vitamin B1 | 0mg | 0.07mg | 6% |
| Magnesium | 29mg | 5mg | 6% |
| Vitamin B3 | 1.5mg | 0.5mg | 6% |
| Vitamin B2 | 0.13mg | 0.06mg | 5% |
| Phosphorus | 68mg | 39mg | 4% |
| Vitamin A | 64µg | 30µg | 4% |
| Calcium | 12mg | 38mg | 3% |
| Protein | 2.2g | 0.66g | 3% |
| Copper | 0.086mg | 0.061mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Potassium | 348mg | 280mg | 2% |
| Carbs | 23.38g | 18.4g | 2% |
| Folate | 14µg | 6µg | 2% |
| Vitamin K | 0.7µg | 1% | |
| Choline | 7.6mg | 1% | |
| Polyunsaturated fat | 0.411g | 0.247g | 1% |
| Calories | 97kcal | 73kcal | 1% |
| Sodium | 28mg | 6mg | 1% |
| Fats | 0.7g | 0.5g | 0% |
| Net carbs | 12.98g | 11.4g | N/A |
| Iron | 1.6mg | 1.6mg | 0% |
| Sugar | 11.2g | N/A | |
| Zinc | 0.1mg | 0.11mg | 0% |
| Vitamin E | 0.02mg | 0% | |
| Selenium | 0.6µg | 0.6µg | 0% |
| Saturated fat | 0.059g | 0.023g | 0% |
| Monounsaturated fat | 0.086g | 0.08g | 0% |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.06mg | 0% | |
| Lysine | 0.026mg | 0% | |
| Methionine | 0.014mg | 0% | |
| Phenylalanine | 0.04mg | 0% | |
| Valine | 0.033mg | 0% | |
| Histidine | 0.015mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.7 g
Carbs:
23.38 g
Water:
72.93 g
Other:
0.79 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +233.3% |
| Contains more FatsFats | +40% |
| Contains more CarbsCarbs | +27.1% |
| Contains more OtherOther | +23.4% |
~equal in
Water
~79.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.059 g
Monounsaturated fat:
Mono. Fat
0.086 g
Polyunsaturated fat:
Poly. Fat
0.411 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.08 g
Polyunsaturated fat:
Poly. Fat
0.247 g
| Contains more Poly. FatPolyunsaturated fat | +66.4% |
| Contains less Sat. FatSaturated fat | -61% |
~equal in
Monounsaturated fat
~0.08g
