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Passion fruit vs Mango - In-Depth Nutrition Comparison

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What are the differences between Passion fruit and Mango?

  • Passion fruit is higher in Fiber, Iron, Phosphorus, Vitamin B2, Potassium, and Vitamin B3, yet Mango is higher in Folate, Vitamin C, and Vitamin E .
  • Passion fruit's daily need coverage for Fiber is 35% more.
  • Passion fruit has 10 times more Iron than Mango. While Passion fruit has 1.6mg of Iron, Mango has only 0.16mg.

We used Passion-fruit, (granadilla), purple, raw and Mangos, raw types in this article.

Infographic

Passion fruit vs Mango 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Passion fruit
Passion fruit
6
:
2
Mango
Mango
Contains more Iron +900%
Contains more Potassium +107.1%
Contains more Magnesium +190%
Contains more Zinc +11.1%
Contains more Phosphorus +385.7%
Contains more Copper +29.1%
Contains less Sodium -96.4%
Equal in Calcium - 11
Equal in Zinc - 0.09
Passion fruit
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 60% 4% 31% 21% 29% 3% 30% 4%
Mango
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Contains more Iron +900%
Contains more Potassium +107.1%
Contains more Magnesium +190%
Contains more Zinc +11.1%
Contains more Phosphorus +385.7%
Contains more Copper +29.1%
Contains less Sodium -96.4%
Equal in Calcium - 11
Equal in Zinc - 0.09

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
Passion fruit
Passion fruit
3
:
7
Mango
Mango
Contains more Vitamin A +17.6%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +124.2%
Contains more Vitamin C +21.3%
Contains more Vitamin E +4400%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +19%
Contains more Vitamin K +500%
Contains more Folate +207.1%
Passion fruit
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 77% 1% 0% 0% 30% 29% 0% 24% 0% 2% 11%
Mango
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Contains more Vitamin A +17.6%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +124.2%
Contains more Vitamin C +21.3%
Contains more Vitamin E +4400%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +19%
Contains more Vitamin K +500%
Contains more Folate +207.1%

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
26
Mango
Mineral Summary Score
22
Passion fruit
10
Mango

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
5%
Mango
Carbohydrates
23%
Passion fruit
15%
Mango
Fats
3%
Passion fruit
2%
Mango

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 Mango
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 2.46g)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 27mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.7)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Passion fruit Mango Opinion
Calories 97 60 Passion fruit
Protein 2.2 0.82 Passion fruit
Fats 0.7 0.38 Passion fruit
Vitamin C 30 36.4 Mango
Carbs 23.38 14.98 Passion fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 1.6 0.16 Passion fruit
Calcium 12 11 Passion fruit
Potassium 348 168 Passion fruit
Magnesium 29 10 Passion fruit
Sugar 11.2 13.66 Passion fruit
Fiber 10.4 1.6 Passion fruit
Copper 0.086 0.111 Mango
Zinc 0.1 0.09 Passion fruit
Starch
Phosphorus 68 14 Passion fruit
Sodium 28 1 Mango
Vitamin A 1272 1082 Passion fruit
Vitamin E 0.02 0.9 Mango
Vitamin D 0 0
Vitamin B1 0 0.028 Mango
Vitamin B2 0.13 0.038 Passion fruit
Vitamin B3 1.5 0.669 Passion fruit
Vitamin B5 0.197 Mango
Vitamin B6 0.1 0.119 Mango
Vitamin B12 0 0
Vitamin K 0.7 4.2 Mango
Folate 14 43 Mango
Trans Fat 0 0
Saturated Fat 0.059 0.092 Passion fruit
Monounsaturated Fat 0.086 0.14 Mango
Polyunsaturated fat 0.411 0.071 Passion fruit
Tryptophan 0.013 Mango
Threonine 0.031 Mango
Isoleucine 0.029 Mango
Leucine 0.05 Mango
Lysine 0.066 Mango
Methionine 0.008 Mango
Phenylalanine 0.027 Mango
Valine 0.042 Mango
Histidine 0.019 Mango
Fructose 4.68 Mango

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.