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  6. Passion fruit vs. Mango

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
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%
Mango
Mango
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +190%
Contains more PotassiumPotassium +107.1%
Contains more IronIron +900%
Contains more PhosphorusPhosphorus +385.7%
Contains more CopperCopper +29.1%
Contains less SodiumSodium -96.4%
~equal in Calcium ~11mg
~equal in Zinc ~0.09mg
~equal in Selenium ~0.6µg

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%
Mango
Mango
7
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 121% 65% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin AVitamin A +17.6%
Contains more Vitamin B2Vitamin B2 +242.1%
Contains more Vitamin B3Vitamin B3 +124.2%
Contains more Vitamin CVitamin C +21.3%
Contains more Vitamin EVitamin E +4400%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B6Vitamin B6 +19%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +207.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

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
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +168.3%
Contains more FatsFats +84.2%
Contains more CarbsCarbs +56.1%
Contains more OtherOther +119.4%
Contains more WaterWater +14.4%

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
Mango
Mango
1
30% 46% 23%
Saturated Fat: Sat. Fat 0.092 g
Monounsaturated Fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains less Sat. FatSaturated Fat -35.9%
Contains more Poly. FatPolyunsaturated fat +478.9%
Contains more Mono. FatMonounsaturated Fat +62.8%

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 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

All nutrients comparison - raw data values

Nutrient Passion fruit Mango Opinion
Calories 97kcal 60kcal Passion fruit
Protein 2.2g 0.82g Passion fruit
Fats 0.7g 0.38g Passion fruit
Vitamin C 30mg 36.4mg Mango
Net carbs 12.98g 13.38g Mango
Carbs 23.38g 14.98g Passion fruit
Magnesium 29mg 10mg Passion fruit
Calcium 12mg 11mg Passion fruit
Potassium 348mg 168mg Passion fruit
Iron 1.6mg 0.16mg Passion fruit
Sugar 11.2g 13.66g Passion fruit
Fiber 10.4g 1.6g Passion fruit
Copper 0.086mg 0.111mg Mango
Zinc 0.1mg 0.09mg Passion fruit
Phosphorus 68mg 14mg Passion fruit
Sodium 28mg 1mg Mango
Vitamin A 1272IU 1082IU Passion fruit
Vitamin A 64µg 54µg Passion fruit
Vitamin E 0.02mg 0.9mg Mango
Manganese 0.063mg Mango
Selenium 0.6µg 0.6µg
Vitamin B1 0mg 0.028mg Mango
Vitamin B2 0.13mg 0.038mg Passion fruit
Vitamin B3 1.5mg 0.669mg Passion fruit
Vitamin B5 0.197mg Mango
Vitamin B6 0.1mg 0.119mg Mango
Vitamin K 0.7µg 4.2µg Mango
Folate 14µg 43µg Mango
Choline 7.6mg 7.6mg
Saturated Fat 0.059g 0.092g Passion fruit
Monounsaturated Fat 0.086g 0.14g Mango
Polyunsaturated fat 0.411g 0.071g Passion fruit
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Fructose 4.68g Mango

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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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
25%
Mango
Minerals Daily Need Coverage Score
18%
Passion fruit
9%
Mango

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)

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. 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.