Passion fruit vs. Ham — In-Depth Nutrition Comparison
Compare
A recap on differences between passion fruit and ham
- Passion fruit has more fiber, vitamin C, and vitamin A; however, ham is higher in vitamin B1, selenium, vitamin B12, zinc, vitamin B6, and phosphorus.
- Ham covers your daily vitamin B1 needs 63% more than passion fruit.
- Passion fruit has less sodium.
- The glycemic index of passion fruit is higher.
Food varieties used in this article are Passion-fruit, (granadilla), purple, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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.
| Contains more MagnesiumMagnesium | +107.1% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +21.3% |
| Contains less SodiumSodium | -97.7% |
| Contains more ZincZinc | +2780% |
| Contains more PhosphorusPhosphorus | +188.2% |
| Contains more SeleniumSelenium | +3150% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +366.7% |
| Contains more Vitamin EVitamin E | +1150% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +55.4% |
| Contains more Vitamin B3Vitamin B3 | +168.2% |
| Contains more Vitamin B6Vitamin B6 | +300% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1019.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.7 g
Carbs:
23.38 g
Water:
72.93 g
Other:
0.79 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more CarbsCarbs | +1458.7% |
| Contains more ProteinProtein | +851.4% |
| Contains more FatsFats | +690% |
| Contains more OtherOther | +453.2% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.059 g
Monounsaturated fat:
Mono. Fat
0.086 g
Polyunsaturated fat:
Poly. Fat
0.411 g
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains less Sat. FatSaturated fat | -96.7% |
| Contains more Mono. FatMonounsaturated fat | +2946.5% |
| Contains more Poly. FatPolyunsaturated fat | +31.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0mg | 0.754mg | 63% |
| Sodium | 28mg | 1203mg | 51% |
| Fiber | 10.4g | 0g | 42% |
| Protein | 2.2g | 20.93g | 37% |
| Selenium | 0.6µg | 19.5µg | 34% |
| Vitamin C | 30mg | 0mg | 33% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Zinc | 0.1mg | 2.88mg | 25% |
| Vitamin B6 | 0.1mg | 0.4mg | 23% |
| Cholesterol | 0mg | 53mg | 18% |
| Phosphorus | 68mg | 196mg | 18% |
| Vitamin B3 | 1.5mg | 4.023mg | 16% |
| Choline | 7.6mg | 85.1mg | 14% |
| Saturated fat | 0.059g | 1.81g | 8% |
| Vitamin B5 | 0.403mg | 8% | |
| Vitamin A | 64µg | 0µg | 7% |
| Fats | 0.7g | 5.53g | 7% |
| Carbs | 23.38g | 1.5g | 7% |
| Vitamin B2 | 0.13mg | 0.202mg | 6% |
| Monounsaturated fat | 0.086g | 2.62g | 6% |
| Magnesium | 29mg | 14mg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Folate | 14µg | 3µg | 3% |
| Calories | 97kcal | 145kcal | 2% |
| Manganese | 0.054mg | 2% | |
| Iron | 1.6mg | 1.48mg | 2% |
| Vitamin E | 0.02mg | 0.25mg | 2% |
| Potassium | 348mg | 287mg | 2% |
| Polyunsaturated fat | 0.411g | 0.54g | 1% |
| Vitamin K | 0.7µg | 0µg | 1% |
| Copper | 0.086mg | 0.079mg | 1% |
| Net carbs | 12.98g | 1.5g | N/A |
| Calcium | 12mg | 8mg | 0% |
| Sugar | 11.2g | 0g | N/A |
| Tryptophan | 0.251mg | 0% | |
| Threonine | 0.931mg | 0% | |
| Isoleucine | 0.918mg | 0% | |
| Leucine | 1.661mg | 0% | |
| Lysine | 1.775mg | 0% | |
| Methionine | 0.553mg | 0% | |
| Phenylalanine | 0.904mg | 0% | |
| Valine | 0.908mg | 0% | |
| Histidine | 0.75mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
17%
44%
Minerals Daily Need Coverage Score
18%
55%
Comparison summary
Which food is lower in Cholesterol?
Passion fruit is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Passion fruit contains less Sodium (difference - 1175mg)
Which food is lower in Saturated fat?
Passion fruit is lower in Saturated fat (difference - 1.751g)
Which food is lower in Sugar?
Ham is lower in Sugar (difference - 11.2g)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 16)
Which food is cheaper?
Ham is cheaper (difference - $1.5)
Which food is richer in vitamins?
Ham is relatively richer in vitamins
Which food is richer in minerals?
?
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.