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Passion fruit vs. Heart of palm — In-Depth Nutrition Comparison

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Summary of differences between passion fruit and heart of palm

  • Passion fruit has more fiber, vitamin C, and vitamin A, while heart of palm has more copper, vitamin B6, potassium, zinc, and phosphorus.
  • Heart of palm covers your daily need for copper, 62% more than passion fruit.
  • Passion fruit contains 19 times more vitamin A than heart of palm. While passion fruit contains 1272IU of vitamin A, heart of palm contains only 68IU.
  • Passion fruit has a lower glycemic index. The glycemic index of passion fruit is 16, while the glycemic index of heart of palm is 32.

These are the specific foods used in this comparison Passion-fruit, (granadilla), purple, raw and Hearts of palm, raw.

Infographic

Passion fruit vs Heart of palm 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" 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% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +419%
Contains more CopperCopper +648.8%
Contains more ZincZinc +3630%
Contains more PhosphorusPhosphorus +105.9%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +16.7%
~equal in Iron ~1.69mg
~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% 21% 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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +38.5%
Contains more Vitamin B6Vitamin B6 +710%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more FatsFats +250%
Contains more ProteinProtein +22.7%
Contains more OtherOther +151.9%
~equal in Carbs ~25.61g
~equal in Water ~69.5g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +1620%
Contains more Poly. FatPolyunsaturated fat +361.8%
Contains less Sat. FatSaturated fat -22%

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 Heart of palm
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Heart of palm DV% diff.
Copper 0.086mg 0.644mg 62%
Vitamin B6 0.1mg 0.81mg 55%
Potassium 348mg 1806mg 43%
Fiber 10.4g 1.5g 36%
Zinc 0.1mg 3.73mg 33%
Vitamin C 30mg 8mg 24%
Phosphorus 68mg 140mg 10%
Vitamin A 64µg 3µg 7%
Magnesium 29mg 10mg 5%
Vitamin B3 1.5mg 0.9mg 4%
Vitamin B2 0.13mg 0.18mg 4%
Vitamin B1 0mg 0.05mg 4%
Folate 14µg 24µg 3%
Vitamin E 0.02mg 0.5mg 3%
Polyunsaturated fat 0.411g 0.089g 2%
Sodium 28mg 14mg 1%
Protein 2.2g 2.7g 1%
Iron 1.6mg 1.69mg 1%
Calcium 12mg 18mg 1%
Carbs 23.38g 25.61g 1%
Vitamin K 0.7µg 0µg 1%
Fats 0.7g 0.2g 1%
Choline 7.6mg 0mg 1%
Calories 97kcal 115kcal 1%
Net carbs 12.98g 24.11g N/A
Sugar 11.2g 17.16g N/A
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.059g 0.046g 0%
Monounsaturated fat 0.086g 0.005g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Heart of palm
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
17%
Passion fruit
24%
Heart of palm
Minerals Daily Need Coverage Score
18%
Passion fruit
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 5.96g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 16)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.013g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
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

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.