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  6. Passion fruit vs. Gooseberry

Passion fruit vs. Gooseberry — In-Depth Nutrition Comparison

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How are Passion fruit and Gooseberry different?

  • Passion fruit is higher than Gooseberry in Fiber, Iron, Vitamin B2, Vitamin B3, Phosphorus, and Vitamin A.
  • Passion fruit covers your daily need of Fiber 24% more than Gooseberry.
  • Passion fruit contains 5 times more Iron than Gooseberry. Passion fruit contains 1.6mg of Iron, while Gooseberry contains 0.31mg.

Passion-fruit, (granadilla), purple, raw and Gooseberries, raw types were used in this article.

Infographic

Passion fruit vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +190%
Contains more PotassiumPotassium +75.8%
Contains more IronIron +416.1%
Contains more CopperCopper +22.9%
Contains more PhosphorusPhosphorus +151.9%
Contains more CalciumCalcium +108.3%
Contains more ZincZinc +20%
Contains less SodiumSodium -96.4%
~equal in Selenium ~0.6µg

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 92% 17% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +338.6%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1750%
Contains more Vitamin B1Vitamin B1 +∞%
~equal in Vitamin C ~27.7mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +150%
Contains more FatsFats +20.7%
Contains more CarbsCarbs +129.7%
Contains more OtherOther +61.2%
Contains more WaterWater +20.5%

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
9% 13% 78%
Saturated Fat: Sat. Fat 0.038 g
Monounsaturated Fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated Fat +68.6%
Contains more Poly. FatPolyunsaturated fat +29.7%
Contains less Sat. FatSaturated Fat -35.6%

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 Gooseberry
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium 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 Gooseberry Opinion
Calories 97kcal 44kcal Passion fruit
Protein 2.2g 0.88g Passion fruit
Fats 0.7g 0.58g Passion fruit
Vitamin C 30mg 27.7mg Passion fruit
Net carbs 12.98g 5.88g Passion fruit
Carbs 23.38g 10.18g Passion fruit
Magnesium 29mg 10mg Passion fruit
Calcium 12mg 25mg Gooseberry
Potassium 348mg 198mg Passion fruit
Iron 1.6mg 0.31mg Passion fruit
Sugar 11.2g Gooseberry
Fiber 10.4g 4.3g Passion fruit
Copper 0.086mg 0.07mg Passion fruit
Zinc 0.1mg 0.12mg Gooseberry
Phosphorus 68mg 27mg Passion fruit
Sodium 28mg 1mg Gooseberry
Vitamin A 1272IU 290IU Passion fruit
Vitamin A 64µg 15µg Passion fruit
Vitamin E 0.02mg 0.37mg Gooseberry
Manganese 0.144mg Gooseberry
Selenium 0.6µg 0.6µg
Vitamin B1 0mg 0.04mg Gooseberry
Vitamin B2 0.13mg 0.03mg Passion fruit
Vitamin B3 1.5mg 0.3mg Passion fruit
Vitamin B5 0.286mg Gooseberry
Vitamin B6 0.1mg 0.08mg Passion fruit
Vitamin K 0.7µg Passion fruit
Folate 14µg 6µg Passion fruit
Choline 7.6mg Passion fruit
Saturated Fat 0.059g 0.038g Gooseberry
Monounsaturated Fat 0.086g 0.051g Passion fruit
Polyunsaturated fat 0.411g 0.317g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Gooseberry
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
14%
Gooseberry
Minerals Daily Need Coverage Score
18%
Passion fruit
10%
Gooseberry

Comparison summary

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 Sugar?
Gooseberry
Gooseberry is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Gooseberry
Gooseberry is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 1)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $1.5)
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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.