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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 oranges different?

  • Passion fruit has more fiber, iron, vitamin A, vitamin B2, vitamin B3, phosphorus, and potassium than mandarin oranges.
  • Daily need coverage for fiber for passion fruit is 34% higher.
  • Passion fruit contains 11 times more iron than mandarin oranges. While passion fruit contains 1.6mg of iron, mandarin oranges contain only 0.15mg.
  • Passion fruit has a lower glycemic index (16) than mandarin oranges (47).

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

Infographic

Passion fruit vs Mandarin orange 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.
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% 21% 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% 11% 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 +88.2%
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

All nutrients comparison - raw data values

Nutrient Passion fruit Mandarin orange DV% diff.
Fiber 10.4g 1.8g 34%
Iron 1.6mg 0.15mg 18%
Phosphorus 68mg 20mg 7%
Vitamin B3 1.5mg 0.376mg 7%
Vitamin B2 0.13mg 0.036mg 7%
Vitamin B1 0mg 0.058mg 5%
Potassium 348mg 166mg 5%
Copper 0.086mg 0.042mg 5%
Vitamin B5 0.216mg 4%
Vitamin C 30mg 26.7mg 4%
Magnesium 29mg 12mg 4%
Protein 2.2g 0.81g 3%
Vitamin A 64µg 34µg 3%
Fructose 2.4g 3%
Calcium 12mg 37mg 3%
Carbs 23.38g 13.34g 3%
Calories 97kcal 53kcal 2%
Polyunsaturated fat 0.411g 0.065g 2%
Manganese 0.039mg 2%
Vitamin B6 0.1mg 0.078mg 2%
Vitamin E 0.02mg 0.2mg 1%
Selenium 0.6µg 0.1µg 1%
Fats 0.7g 0.31g 1%
Vitamin K 0.7µg 0µg 1%
Folate 14µg 16µg 1%
Sodium 28mg 2mg 1%
Net carbs 12.98g 11.54g N/A
Sugar 11.2g 10.58g N/A
Zinc 0.1mg 0.07mg 0%
Saturated fat 0.059g 0.039g 0%
Choline 7.6mg 10.2mg 0%
Monounsaturated fat 0.086g 0.06g 0%
Tryptophan 0.002mg 0%
Threonine 0.016mg 0%
Isoleucine 0.017mg 0%
Leucine 0.028mg 0%
Lysine 0.032mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.018mg 0%
Valine 0.021mg 0%
Histidine 0.011mg 0%

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%

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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.