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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
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" 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 Magnesium +190%
Contains more Phosphorus +385.7%
Contains more Potassium +107.1%
Contains more Zinc +11.1%
Contains less Sodium -96.4%
Contains more Copper +29.1%
Equal in Calcium - 11
Equal in Zinc - 0.09
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Iron +900%
Contains more Magnesium +190%
Contains more Phosphorus +385.7%
Contains more Potassium +107.1%
Contains more Zinc +11.1%
Contains less Sodium -96.4%
Contains more Copper +29.1%
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 E +4400%
Contains more Vitamin C +21.3%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +19%
Contains more Folate +207.1%
Contains more Vitamin K +500%
Passion fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin A +17.6%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +124.2%
Contains more Vitamin E +4400%
Contains more Vitamin C +21.3%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +19%
Contains more Folate +207.1%
Contains more Vitamin K +500%

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

All nutrients comparison - raw data values

Nutrient Passion fruit Mango Opinion
Net carbs 12.98g 13.38g Mango
Protein 2.2g 0.82g Passion fruit
Fats 0.7g 0.38g Passion fruit
Carbs 23.38g 14.98g Passion fruit
Calories 97kcal 60kcal Passion fruit
Starch g g
Fructose g 4.68g Mango
Sugar 11.2g 13.66g Passion fruit
Fiber 10.4g 1.6g Passion fruit
Calcium 12mg 11mg Passion fruit
Iron 1.6mg 0.16mg Passion fruit
Magnesium 29mg 10mg Passion fruit
Phosphorus 68mg 14mg Passion fruit
Potassium 348mg 168mg Passion fruit
Sodium 28mg 1mg Mango
Zinc 0.1mg 0.09mg Passion fruit
Copper 0.086mg 0.111mg Mango
Vitamin A 1272IU 1082IU Passion fruit
Vitamin E 0.02mg 0.9mg Mango
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 36.4mg Mango
Vitamin B1 0mg 0.028mg Mango
Vitamin B2 0.13mg 0.038mg Passion fruit
Vitamin B3 1.5mg 0.669mg Passion fruit
Vitamin B5 mg 0.197mg Mango
Vitamin B6 0.1mg 0.119mg Mango
Folate 14µg 43µg Mango
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 4.2µg Mango
Tryptophan mg 0.013mg Mango
Threonine mg 0.031mg Mango
Isoleucine mg 0.029mg Mango
Leucine mg 0.05mg Mango
Lysine mg 0.066mg Mango
Methionine mg 0.008mg Mango
Phenylalanine mg 0.027mg Mango
Valine mg 0.042mg Mango
Histidine mg 0.019mg Mango
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.059g 0.092g Passion fruit
Monounsaturated Fat 0.086g 0.14g Mango
Polyunsaturated fat 0.411g 0.071g Passion fruit

Which food is preferable for your diet?

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

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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

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

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.