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  6. Passion fruit vs. Sardines

Passion fruit vs. Sardines — In-Depth Nutrition Comparison

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How are passion fruit and sardines different?

  • Passion fruit is higher in fiber, vitamin C, and vitamin A; however, sardines are richer in vitamin B12, selenium, phosphorus, calcium, vitamin D, and vitamin B3.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index (0) than passion fruit (16).

Passion-fruit, (granadilla), purple, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.

Infographic

Passion fruit vs Sardines 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.
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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +34.5%
Contains more CalciumCalcium +3083.3%
Contains more PotassiumPotassium +14.1%
Contains more IronIron +82.5%
Contains more CopperCopper +116.3%
Contains more ZincZinc +1210%
Contains more PhosphorusPhosphorus +620.6%
Contains more SeleniumSelenium +8683.3%

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 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more FolateFolate +40%
Contains more Vitamin EVitamin E +10100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin B3Vitamin B3 +249.7%
Contains more Vitamin B6Vitamin B6 +67%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +271.4%
Contains more CholineCholine +886.8%

All nutrients comparison - raw data values

Nutrient Passion fruit Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 0.6µg 52.7µg 95%
Phosphorus 68mg 490mg 60%
Cholesterol 0mg 142mg 47%
Protein 2.2g 24.62g 45%
Fiber 10.4g 0g 42%
Calcium 12mg 382mg 37%
Vitamin C 30mg 0mg 33%
Polyunsaturated fat 0.411g 5.148g 32%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Vitamin B3 1.5mg 5.245mg 23%
Iron 1.6mg 2.92mg 17%
Fats 0.7g 11.45g 17%
Vitamin E 0.02mg 2.04mg 13%
Vitamin B5 0.642mg 13%
Sodium 28mg 307mg 12%
Choline 7.6mg 75mg 12%
Zinc 0.1mg 1.31mg 11%
Copper 0.086mg 0.186mg 11%
Monounsaturated fat 0.086g 3.869g 9%
Carbs 23.38g 0g 8%
Vitamin B1 0mg 0.08mg 7%
Saturated fat 0.059g 1.528g 7%
Vitamin B2 0.13mg 0.227mg 7%
Calories 97kcal 208kcal 6%
Manganese 0.108mg 5%
Vitamin B6 0.1mg 0.167mg 5%
Vitamin A 64µg 32µg 4%
Vitamin K 0.7µg 2.6µg 2%
Magnesium 29mg 39mg 2%
Folate 14µg 10µg 1%
Potassium 348mg 397mg 1%
Net carbs 12.98g 0g N/A
Sugar 11.2g 0g N/A
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.3%
Contains more ProteinProtein +1019.1%
Contains more FatsFats +1535.7%
Contains more OtherOther +446.8%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +4398.8%
Contains more Poly. FatPolyunsaturated fat +1152.6%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.