Passion fruit vs. Elderberry — In-Depth Nutrition Comparison
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How are Passion fruit and Elderberry different?
- Passion fruit is higher in Fiber, Vitamin B3, Magnesium, and Vitamin B2, however, Elderberry is richer in Vitamin B6, Vitamin C, and Vitamin B1.
- Daily need coverage for Fiber from Passion fruit is 14% higher.
- Passion fruit contains 6 times more Magnesium than Elderberry. While Passion fruit contains 29mg of Magnesium, Elderberry contains 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 | +112% |
| 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% |
~equal in
Vitamin D
~µg
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 97kcal | 73kcal |
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| Protein | 2.2g | 0.66g |
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| Fats | 0.7g | 0.5g |
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| Vitamin C | 30mg | 36mg |
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| Net carbs | 12.98g | 11.4g |
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| Carbs | 23.38g | 18.4g |
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| Magnesium | 29mg | 5mg |
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| Calcium | 12mg | 38mg |
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| Potassium | 348mg | 280mg |
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| Iron | 1.6mg | 1.6mg | |
| Sugar | 11.2g |
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| Fiber | 10.4g | 7g |
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| Copper | 0.086mg | 0.061mg |
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| Zinc | 0.1mg | 0.11mg |
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| Phosphorus | 68mg | 39mg |
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| Sodium | 28mg | 6mg |
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| Vitamin A | 1272IU | 600IU |
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| Vitamin A | 64µg | 30µg |
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| Vitamin E | 0.02mg |
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| Selenium | 0.6µg | 0.6µg | |
| Vitamin B1 | 0mg | 0.07mg |
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| Vitamin B2 | 0.13mg | 0.06mg |
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| Vitamin B3 | 1.5mg | 0.5mg |
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| Vitamin B5 | 0.14mg |
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| Vitamin B6 | 0.1mg | 0.23mg |
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| Vitamin K | 0.7µg |
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| Folate | 14µg | 6µg |
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| Choline | 7.6mg |
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| Saturated Fat | 0.059g | 0.023g |
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| Monounsaturated Fat | 0.086g | 0.08g |
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| Polyunsaturated fat | 0.411g | 0.247g |
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| Tryptophan | 0.013mg |
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| Threonine | 0.027mg |
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| Isoleucine | 0.027mg |
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| Leucine | 0.06mg |
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| Lysine | 0.026mg |
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| Methionine | 0.014mg |
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| Phenylalanine | 0.04mg |
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| Valine | 0.033mg |
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| Histidine | 0.015mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
20%
Minerals Daily Need Coverage Score
18%
14%
Comparison summary
Which food is richer in minerals?
Passion fruit is relatively richer in minerals
Which food is richer in vitamins?
Passion fruit is relatively richer in vitamins
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Elderberry is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 16)
Which food is cheaper?
Elderberry is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)