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  6. Passion fruit vs. Mandarin orange

Passion fruit vs. Mandarin orange — In-Depth Nutrition Comparison

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How are Passion fruit and Mandarin orange different?

  • Passion fruit has more Fiber, Iron, Vitamin B2, Vitamin B3, Phosphorus, and Potassium than Mandarin orange.
  • Daily need coverage for Fiber from Passion fruit is 34% higher.
  • Passion fruit contains 11 times more Iron than Mandarin orange. While Passion fruit contains 1.6mg of Iron, Mandarin orange contains only 0.15mg.

Passion-fruit, (granadilla), purple, raw and Tangerines, (mandarin oranges), raw are the varieties used in this article.

Infographic

Passion fruit vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +109.6%
Contains more IronIron +966.7%
Contains more CopperCopper +104.8%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +240%
Contains more SeleniumSelenium +500%
Contains more CalciumCalcium +208.3%
Contains less SodiumSodium -92.9%

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 89% 41% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin CVitamin C +12.4%
Contains more Vitamin AVitamin A +86.8%
Contains more Vitamin B2Vitamin B2 +261.1%
Contains more Vitamin B3Vitamin B3 +298.9%
Contains more Vitamin B6Vitamin B6 +28.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more FolateFolate +14.3%
Contains more CholineCholine +34.2%
~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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +171.6%
Contains more FatsFats +125.8%
Contains more CarbsCarbs +75.3%
Contains more OtherOther +113.5%
Contains more WaterWater +16.8%

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% 37% 40%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated Fat +43.3%
Contains more Poly. FatPolyunsaturated fat +532.3%
Contains less Sat. FatSaturated Fat -33.9%

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

All nutrients comparison - raw data values

Nutrient Passion fruit Mandarin orange Opinion
Calories 97kcal 53kcal Passion fruit
Protein 2.2g 0.81g Passion fruit
Fats 0.7g 0.31g Passion fruit
Vitamin C 30mg 26.7mg Passion fruit
Net carbs 12.98g 11.54g Passion fruit
Carbs 23.38g 13.34g Passion fruit
Magnesium 29mg 12mg Passion fruit
Calcium 12mg 37mg Mandarin orange
Potassium 348mg 166mg Passion fruit
Iron 1.6mg 0.15mg Passion fruit
Sugar 11.2g 10.58g Mandarin orange
Fiber 10.4g 1.8g Passion fruit
Copper 0.086mg 0.042mg Passion fruit
Zinc 0.1mg 0.07mg Passion fruit
Phosphorus 68mg 20mg Passion fruit
Sodium 28mg 2mg Mandarin orange
Vitamin A 1272IU 681IU Passion fruit
Vitamin A 64µg 34µg Passion fruit
Vitamin E 0.02mg 0.2mg Mandarin orange
Manganese 0.039mg Mandarin orange
Selenium 0.6µg 0.1µg Passion fruit
Vitamin B1 0mg 0.058mg Mandarin orange
Vitamin B2 0.13mg 0.036mg Passion fruit
Vitamin B3 1.5mg 0.376mg Passion fruit
Vitamin B5 0.216mg Mandarin orange
Vitamin B6 0.1mg 0.078mg Passion fruit
Vitamin K 0.7µg 0µg Passion fruit
Folate 14µg 16µg Mandarin orange
Choline 7.6mg 10.2mg Mandarin orange
Saturated Fat 0.059g 0.039g Mandarin orange
Monounsaturated Fat 0.086g 0.06g Passion fruit
Polyunsaturated fat 0.411g 0.065g Passion fruit
Tryptophan 0.002mg Mandarin orange
Threonine 0.016mg Mandarin orange
Isoleucine 0.017mg Mandarin orange
Leucine 0.028mg Mandarin orange
Lysine 0.032mg Mandarin orange
Methionine 0.002mg Mandarin orange
Phenylalanine 0.018mg Mandarin orange
Valine 0.021mg Mandarin orange
Histidine 0.011mg Mandarin orange
Fructose 2.4g Mandarin orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Mandarin orange
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
16%
Mandarin orange
Minerals Daily Need Coverage Score
18%
Passion fruit
7%
Mandarin orange

Comparison summary

Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 31)
Which food is lower in Sugar?
Mandarin orange
Mandarin orange is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
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.

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.