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Passion fruit vs Grape - In-Depth Nutrition Comparison

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Important differences between Passion fruit and Grape

  • Passion fruit has more Fiber, Vitamin C, Iron, Phosphorus, Vitamin B3, Vitamin A RAE, Magnesium, and Vitamin B2, however Grape is richer in Vitamin K, and Vitamin B1.
  • Passion fruit's daily need coverage for Fiber is 38% more.
  • Passion fruit contains 13 times more Vitamin A RAE than Grape. Passion fruit contains 64µg of Vitamin A RAE, while Grape contains 5µg.

The food varieties used in the comparison are Passion-fruit, (granadilla), purple, raw and Grapes, american type (slip skin), raw.

Infographic

Passion fruit vs Grape 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Passion fruit
Passion fruit
6
:
2
Grape
Grape
Contains more Iron +451.7%
Contains more Magnesium +480%
Contains more Phosphorus +580%
Contains more Potassium +82.2%
Contains more Zinc +150%
Contains more Copper +115%
Contains more Calcium +16.7%
Contains less Sodium -92.9%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Contains more Iron +451.7%
Contains more Magnesium +480%
Contains more Phosphorus +580%
Contains more Potassium +82.2%
Contains more Zinc +150%
Contains more Copper +115%
Contains more Calcium +16.7%
Contains less Sodium -92.9%

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
Passion fruit
Passion fruit
5
:
5
Grape
Grape
Contains more Vitamin A +1172%
Contains more Vitamin C +650%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +400%
Contains more Folate +250%
Contains more Vitamin E +850%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +1985.7%
Equal in Vitamin B6 - 0.11
Passion fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin A +1172%
Contains more Vitamin C +650%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +400%
Contains more Folate +250%
Contains more Vitamin E +850%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +1985.7%
Equal in Vitamin B6 - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
4
:
1
Grape
Grape
Contains more Protein +249.2%
Contains more Fats +100%
Contains more Carbs +36.3%
Contains more Other +38.6%
Contains more Water +11.5%
Passion fruit
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +249.2%
Contains more Fats +100%
Contains more Carbs +36.3%
Contains more Other +38.6%
Contains more Water +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Passion fruit
Passion fruit
3
:
0
Grape
Grape
Contains less Saturated Fat -48.2%
Contains more Monounsaturated Fat +514.3%
Contains more Polyunsaturated fat +302.9%
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -48.2%
Contains more Monounsaturated Fat +514.3%
Contains more Polyunsaturated fat +302.9%

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 Grape
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Grape Opinion
Net carbs 12.98g 16.25g Grape
Protein 2.2g 0.63g Passion fruit
Fats 0.7g 0.35g Passion fruit
Carbs 23.38g 17.15g Passion fruit
Calories 97kcal 67kcal Passion fruit
Sugar 11.2g 16.25g Passion fruit
Fiber 10.4g 0.9g Passion fruit
Calcium 12mg 14mg Grape
Iron 1.6mg 0.29mg Passion fruit
Magnesium 29mg 5mg Passion fruit
Phosphorus 68mg 10mg Passion fruit
Potassium 348mg 191mg Passion fruit
Sodium 28mg 2mg Grape
Zinc 0.1mg 0.04mg Passion fruit
Copper 0.086mg 0.04mg Passion fruit
Vitamin A 1272IU 100IU Passion fruit
Vitamin A RAE 64µg 5µg Passion fruit
Vitamin E 0.02mg 0.19mg Grape
Vitamin C 30mg 4mg Passion fruit
Vitamin B1 0mg 0.092mg Grape
Vitamin B2 0.13mg 0.057mg Passion fruit
Vitamin B3 1.5mg 0.3mg Passion fruit
Vitamin B5 0.024mg Grape
Vitamin B6 0.1mg 0.11mg Grape
Folate 14µg 4µg Passion fruit
Vitamin K 0.7µg 14.6µg Grape
Tryptophan 0.003mg Grape
Threonine 0.017mg Grape
Isoleucine 0.005mg Grape
Leucine 0.013mg Grape
Lysine 0.014mg Grape
Methionine 0.021mg Grape
Phenylalanine 0.013mg Grape
Valine 0.017mg Grape
Histidine 0.023mg Grape
Saturated Fat 0.059g 0.114g Passion fruit
Monounsaturated Fat 0.086g 0.014g Passion fruit
Polyunsaturated fat 0.411g 0.102g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Grape
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
23%
Passion fruit
11%
Grape
Minerals Daily Need Coverage Score
22%
Passion fruit
7%
Grape

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 5.05g)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 26mg)
Which food is cheaper?
Grape
Grape is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.