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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g 1.47g Jackfruit
Fructose g 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
Vitamin A 1272IU 110IU Passion fruit
Vitamin E 0.02mg 0.34mg Jackfruit
Vitamin D 0IU IU Passion fruit
Vitamin D 0µg µg Passion fruit
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 mg 0.235mg Jackfruit
Vitamin B6 0.1mg 0.329mg Jackfruit
Folate 14µg 24µg Jackfruit
Vitamin B12 0µg 0µg
Vitamin K 0.7µg µg Passion fruit
Tryptophan mg 0.034mg Jackfruit
Threonine mg 0.086mg Jackfruit
Isoleucine mg 0.069mg Jackfruit
Leucine mg 0.103mg Jackfruit
Lysine mg 0.069mg Jackfruit
Methionine mg 0.034mg Jackfruit
Phenylalanine mg 0.052mg Jackfruit
Valine mg 0.086mg Jackfruit
Histidine mg 0.034mg Jackfruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.059g 0.195g Passion fruit
Monounsaturated Fat 0.086g 0.155g Jackfruit
Polyunsaturated fat 0.411g 0.094g Passion fruit

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Passion fruit
19
Jackfruit
Mineral Summary Score
22
Passion fruit
14
Jackfruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Passion fruit
10%
Jackfruit
Carbohydrates
23%
Passion fruit
23%
Jackfruit
Fats
3%
Passion fruit
3%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.