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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +416.1%
Contains more Potassium +75.8%
Contains more Magnesium +190%
Contains more Copper +22.9%
Contains more Phosphorus +151.9%
Contains more Calcium +108.3%
Contains more Zinc +20%
Contains less Sodium -96.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 60% 4% 31% 21% 29% 3% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 18% 8% 24% 4% 12% 1%
Contains more Iron +416.1%
Contains more Potassium +75.8%
Contains more Magnesium +190%
Contains more Copper +22.9%
Contains more Phosphorus +151.9%
Contains more Calcium +108.3%
Contains more Zinc +20%
Contains less Sodium -96.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +338.6%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +400%
Contains more Vitamin B6 +25%
Contains more Folate +133.3%
Contains more Vitamin E +1750%
Contains more Vitamin B1 +∞%
Equal in Vitamin C - 27.7
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 77% 1% 0% 0% 30% 29% 0% 24% 0% 2% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 93% 18% 8% 0% 10% 7% 6% 18% 19% 0% 0% 5%
Contains more Vitamin A +338.6%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +400%
Contains more Vitamin B6 +25%
Contains more Folate +133.3%
Contains more Vitamin E +1750%
Contains more Vitamin B1 +∞%
Equal in Vitamin C - 27.7

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Cholesterol 0mg 0mg
Vitamin D 0IU IU Passion fruit
Iron 1.6mg 0.31mg Passion fruit
Calcium 12mg 25mg Gooseberry
Potassium 348mg 198mg Passion fruit
Magnesium 29mg 10mg Passion fruit
Sugar 11.2g g Gooseberry
Fiber 10.4g 4.3g Passion fruit
Copper 0.086mg 0.07mg Passion fruit
Zinc 0.1mg 0.12mg Gooseberry
Starch g g
Phosphorus 68mg 27mg Passion fruit
Sodium 28mg 1mg Gooseberry
Vitamin A 1272IU 290IU Passion fruit
Vitamin E 0.02mg 0.37mg Gooseberry
Vitamin D 0µg µg Passion fruit
Vitamin B1 0mg 0.04mg Gooseberry
Vitamin B2 0.13mg 0.03mg Passion fruit
Vitamin B3 1.5mg 0.3mg Passion fruit
Vitamin B5 mg 0.286mg Gooseberry
Vitamin B6 0.1mg 0.08mg Passion fruit
Vitamin B12 0µg 0µg
Vitamin K 0.7µg µg Passion fruit
Folate 14µg 6µg Passion fruit
Trans Fat 0g 0g
Saturated Fat 0.059g 0.038g Gooseberry
Monounsaturated Fat 0.086g 0.051g Passion fruit
Polyunsaturated fat 0.411g 0.317g Passion fruit
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose g g

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Passion fruit
15
Gooseberry
Mineral Summary Score
22
Passion fruit
10
Gooseberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Passion fruit
5%
Gooseberry
Carbohydrates
23%
Passion fruit
10%
Gooseberry
Fats
3%
Passion fruit
3%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.