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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
18%
62%
Comparison summary
Which food is lower in Sugar?
Passion fruit is lower in Sugar (difference - 5.96g)
Which food is lower in glycemic index?
Passion fruit is lower in glycemic index (difference - 16)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 0.013g)
Which food is cheaper?
Heart of palm is cheaper (difference - $2)
Which food is richer in minerals?
Heart of palm is relatively richer in minerals
Which food contains less Cholesterol?
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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.