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  6. Passion fruit vs. Jackfruit

Passion fruit vs. Jackfruit — In-Depth Nutrition Comparison

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A recap on differences between Passion fruit and Jackfruit

  • Passion fruit has more Fiber, Vitamin C, Iron, Phosphorus, Vitamin A RAE, and Vitamin B2, however, Jackfruit is higher in Vitamin B6, and Vitamin B1.
  • Passion fruit covers your daily Fiber needs 36% more than Jackfruit.
  • Jackfruit contains 13 times less Vitamin A RAE than Passion fruit. Passion fruit contains 64µg of Vitamin A RAE, while Jackfruit contains 5µg.

Food varieties used in this article are Passion-fruit, (granadilla), purple, raw and Jackfruit, raw.

Infographic

Passion fruit vs Jackfruit 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.
Passion fruit
Passion fruit
4
:
5
Jackfruit
Jackfruit
Contains more Iron +595.7%
Contains more Phosphorus +223.8%
Contains more Copper +13.2%
Contains more Calcium +100%
Contains more Potassium +28.7%
Contains less Sodium -92.9%
Contains more Zinc +30%
Equal in Magnesium - 29
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Jackfruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Contains more Iron +595.7%
Contains more Phosphorus +223.8%
Contains more Copper +13.2%
Contains more Calcium +100%
Contains more Potassium +28.7%
Contains less Sodium -92.9%
Contains more Zinc +30%
Equal in Magnesium - 29

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.
Passion fruit
Passion fruit
6
:
5
Jackfruit
Jackfruit
Contains more Vitamin A +1056.4%
Contains more Vitamin C +119%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +63%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +229%
Contains more Folate +71.4%
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%
Jackfruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0%
Contains more Vitamin A +1056.4%
Contains more Vitamin C +119%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +63%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +229%
Contains more Folate +71.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
3
:
2
Jackfruit
Jackfruit
Contains more Protein +27.9%
Contains more Other +17.7%
Equal in Fats - 0.64
Equal in Carbs - 23.25
Equal in Water - 73.46
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
Jackfruit
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more Protein +27.9%
Contains more Other +17.7%
Equal in Fats - 0.64
Equal in Carbs - 23.25
Equal in Water - 73.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Passion fruit
Passion fruit
2
:
1
Jackfruit
Jackfruit
Contains less Saturated Fat -69.7%
Contains more Polyunsaturated fat +337.2%
Contains more Monounsaturated Fat +80.2%
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Jackfruit
44% 35% 21%
Saturated Fat: 0.195 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.094 g
Contains less Saturated Fat -69.7%
Contains more Polyunsaturated fat +337.2%
Contains more Monounsaturated Fat +80.2%

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 Jackfruit
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Jackfruit Opinion
Net carbs 12.98g 21.75g Jackfruit
Protein 2.2g 1.72g Passion fruit
Fats 0.7g 0.64g Passion fruit
Carbs 23.38g 23.25g Passion fruit
Calories 97kcal 95kcal Passion fruit
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 11.2g 19.08g Passion fruit
Fiber 10.4g 1.5g Passion fruit
Calcium 12mg 24mg Jackfruit
Iron 1.6mg 0.23mg Passion fruit
Magnesium 29mg 29mg
Phosphorus 68mg 21mg Passion fruit
Potassium 348mg 448mg Jackfruit
Sodium 28mg 2mg Jackfruit
Zinc 0.1mg 0.13mg Jackfruit
Copper 0.086mg 0.076mg Passion fruit
Manganese 0.043mg Jackfruit
Selenium 0.6µg Passion fruit
Vitamin A 1272IU 110IU Passion fruit
Vitamin A RAE 64µg 5µg Passion fruit
Vitamin E 0.02mg 0.34mg Jackfruit
Vitamin C 30mg 13.7mg Passion fruit
Vitamin B1 0mg 0.105mg Jackfruit
Vitamin B2 0.13mg 0.055mg Passion fruit
Vitamin B3 1.5mg 0.92mg Passion fruit
Vitamin B5 0.235mg Jackfruit
Vitamin B6 0.1mg 0.329mg Jackfruit
Folate 14µg 24µg Jackfruit
Vitamin K 0.7µg Passion fruit
Tryptophan 0.034mg Jackfruit
Threonine 0.086mg Jackfruit
Isoleucine 0.069mg Jackfruit
Leucine 0.103mg Jackfruit
Lysine 0.069mg Jackfruit
Methionine 0.034mg Jackfruit
Phenylalanine 0.052mg Jackfruit
Valine 0.086mg Jackfruit
Histidine 0.034mg Jackfruit
Saturated Fat 0.059g 0.195g Passion fruit
Monounsaturated Fat 0.086g 0.155g Jackfruit
Polyunsaturated fat 0.411g 0.094g Passion fruit
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Jackfruit
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 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
23%
Passion fruit
19%
Jackfruit
Minerals Daily Need Coverage Score
18%
Passion fruit
12%
Jackfruit

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 7.88g)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.136g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 59)
Which food contains less Sodium?
Jackfruit
Jackfruit contains less Sodium (difference - 26mg)
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.