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 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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Passion fruit

Elderberry

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%

~equal in Iron ~1.6mg

~equal in Zinc ~0.11mg

~equal in Manganese ~mg

~equal in Selenium ~0.6µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Passion fruit

Elderberry

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 Vitamin CVitamin C	+20%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+130%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

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%
Magnesium	29mg	5mg	6%
Vitamin B1	0mg	0.07mg	6%
Vitamin B3	1.5mg	0.5mg	6%
Vitamin B2	0.13mg	0.06mg	5%
Phosphorus	68mg	39mg	4%
Vitamin A	64µg	30µg	4%
Protein	2.2g	0.66g	3%
Calcium	12mg	38mg	3%
Copper	0.086mg	0.061mg	3%
Vitamin B5		0.14mg	3%
Carbs	23.38g	18.4g	2%
Potassium	348mg	280mg	2%
Folate	14µg	6µg	2%
Calories	97kcal	73kcal	1%
Sodium	28mg	6mg	1%
Vitamin K	0.7µg		1%
Choline	7.6mg		1%
Polyunsaturated fat	0.411g	0.247g	1%
Protein per 100 calories	2.3g	0.9g	N/A
Calories per 10 g protein	441kcal	1106kcal	N/A
Weight per 100 calories	103g	137g	N/A
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%