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
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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.
| 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% |
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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:
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
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
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% |
