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  6. Passion fruit vs. Kumquat

Passion fruit vs. Kumquat — In-Depth Nutrition Comparison

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Significant differences between Passion fruit and Kumquat

  • Passion fruit has more Fiber, Iron, Phosphorus, Vitamin B3, and Vitamin A, however, Kumquat is richer in Vitamin C.
  • Passion fruit covers your daily Fiber needs 16% more than Kumquat.
  • Kumquat has 4 times less Vitamin A than Passion fruit. Passion fruit has 64µg of Vitamin A, while Kumquat has 15µg.
  • Kumquat contains less Sugar.

Specific food types used in this comparison are Passion-fruit, (granadilla), purple, raw and Kumquats, raw.

Infographic

Passion fruit vs Kumquat 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.
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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +45%
Contains more PotassiumPotassium +87.1%
Contains more IronIron +86%
Contains more PhosphorusPhosphorus +257.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +416.7%
Contains more CopperCopper +10.5%
Contains more ZincZinc +70%
Contains less SodiumSodium -64.3%

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% 76% 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 146% 17% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin AVitamin A +338.6%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +249.7%
Contains more Vitamin B6Vitamin B6 +177.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +46.3%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more FolateFolate +21.4%
Contains more CholineCholine +10.5%
~equal in Vitamin D ~0µg
~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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +17%
Contains more CarbsCarbs +47%
Contains more OtherOther +54.9%
Contains more FatsFats +22.9%
Contains more WaterWater +10.9%

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
24% 36% 40%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated Fat -42.7%
Contains more Poly. FatPolyunsaturated fat +140.4%
Contains more Mono. FatMonounsaturated Fat +79.1%

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 Kumquat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 Kumquat Opinion
Calories 97kcal 71kcal Passion fruit
Protein 2.2g 1.88g Passion fruit
Fats 0.7g 0.86g Kumquat
Vitamin C 30mg 43.9mg Kumquat
Net carbs 12.98g 9.4g Passion fruit
Carbs 23.38g 15.9g Passion fruit
Magnesium 29mg 20mg Passion fruit
Calcium 12mg 62mg Kumquat
Potassium 348mg 186mg Passion fruit
Iron 1.6mg 0.86mg Passion fruit
Sugar 11.2g 9.36g Kumquat
Fiber 10.4g 6.5g Passion fruit
Copper 0.086mg 0.095mg Kumquat
Zinc 0.1mg 0.17mg Kumquat
Phosphorus 68mg 19mg Passion fruit
Sodium 28mg 10mg Kumquat
Vitamin A 1272IU 290IU Passion fruit
Vitamin A 64µg 15µg Passion fruit
Vitamin E 0.02mg 0.15mg Kumquat
Manganese 0.135mg Kumquat
Selenium 0.6µg 0µg Passion fruit
Vitamin B1 0mg 0.037mg Kumquat
Vitamin B2 0.13mg 0.09mg Passion fruit
Vitamin B3 1.5mg 0.429mg Passion fruit
Vitamin B5 0.208mg Kumquat
Vitamin B6 0.1mg 0.036mg Passion fruit
Vitamin K 0.7µg 0µg Passion fruit
Folate 14µg 17µg Kumquat
Choline 7.6mg 8.4mg Kumquat
Saturated Fat 0.059g 0.103g Passion fruit
Monounsaturated Fat 0.086g 0.154g Kumquat
Polyunsaturated fat 0.411g 0.171g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Kumquat
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
21%
Passion fruit
19%
Kumquat
Minerals Daily Need Coverage Score
18%
Passion fruit
14%
Kumquat

Comparison summary

Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 51)
Which food is lower in Sugar?
Kumquat
Kumquat is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 18mg)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $2)
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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.