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  6. Passion fruit vs. Goji berries

Passion fruit vs. Goji berries — In-Depth Nutrition Comparison

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Differences between Passion fruit and Goji berries

  • Goji berries are higher than Passion fruit in Iron, Vitamin C, Calcium, and Fiber.
  • Goji berries' daily need coverage for Iron is 65% higher.
  • Passion fruit has less Sugar.

The food types used in this comparison are Passion-fruit, (granadilla), purple, raw and Goji berries, dried.

Infographic

Passion fruit vs Goji berries 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 0% 57% 0% 255% 0% 0% 0% 39% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -90.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1483.3%
Contains more IronIron +325%
~equal in Manganese ~mg

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% 76% 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 161% 1609% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +61.3%
Contains more Vitamin AVitamin A +2008.6%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~µg

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
14% 77% 8%
Protein: 14.26 g
Fats: 0.39 g
Carbs: 77.06 g
Water: 7.5 g
Other: 0.79 g
Contains more FatsFats +79.5%
Contains more WaterWater +872.4%
Contains more ProteinProtein +548.2%
Contains more CarbsCarbs +229.6%
~equal in Other ~0.79g

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 Goji berries
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Goji berries Opinion
Calories 97kcal 349kcal Goji berries
Protein 2.2g 14.26g Goji berries
Fats 0.7g 0.39g Passion fruit
Vitamin C 30mg 48.4mg Goji berries
Net carbs 12.98g 64.06g Goji berries
Carbs 23.38g 77.06g Goji berries
Magnesium 29mg Passion fruit
Calcium 12mg 190mg Goji berries
Potassium 348mg Passion fruit
Iron 1.6mg 6.8mg Goji berries
Sugar 11.2g 45.61g Passion fruit
Fiber 10.4g 13g Goji berries
Copper 0.086mg Passion fruit
Zinc 0.1mg Passion fruit
Phosphorus 68mg Passion fruit
Sodium 28mg 298mg Passion fruit
Vitamin A 1272IU 26822IU Goji berries
Vitamin A 64µg Passion fruit
Vitamin E 0.02mg Passion fruit
Selenium 0.6µg Passion fruit
Vitamin B2 0.13mg Passion fruit
Vitamin B3 1.5mg Passion fruit
Vitamin B6 0.1mg Passion fruit
Vitamin K 0.7µg Passion fruit
Folate 14µg Passion fruit
Choline 7.6mg Passion fruit
Saturated Fat 0.059g 0g Goji berries
Monounsaturated Fat 0.086g Passion fruit
Polyunsaturated fat 0.411g Passion fruit
Threonine 0.358mg Goji berries
Isoleucine 0.261mg Goji berries
Leucine 0.456mg Goji berries
Lysine 0.233mg Goji berries
Methionine 0.087mg Goji berries
Phenylalanine 0.271mg Goji berries
Valine 0.316mg Goji berries
Histidine 0.157mg Goji berries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Goji berries
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
21%
Passion fruit
136%
Goji berries
Minerals Daily Need Coverage Score
18%
Passion fruit
35%
Goji berries

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 34.41g)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 270mg)
Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
Which food is lower in Saturated Fat?
Goji berries
Goji berries is lower in Saturated Fat (difference - 0.059g)
Which food is lower in glycemic index?
Goji berries
Goji berries is lower in glycemic index (difference - 16)
Which food is cheaper?
Goji berries
Goji berries is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Goji berries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173032/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.