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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.
  • The glycemic index of passion fruit is lower.

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" 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
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% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Mango
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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% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin AVitamin A +18.5%
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
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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
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 DV% diff.
Fiber 10.4g 1.6g 35%
Iron 1.6mg 0.16mg 18%
Phosphorus 68mg 14mg 8%
Vitamin B2 0.13mg 0.038mg 7%
Vitamin C 30mg 36.4mg 7%
Folate 14µg 43µg 7%
Fructose 4.68g 6%
Vitamin E 0.02mg 0.9mg 6%
Potassium 348mg 168mg 5%
Magnesium 29mg 10mg 5%
Vitamin B3 1.5mg 0.669mg 5%
Vitamin B5 0.197mg 4%
Vitamin K 0.7µg 4.2µg 3%
Manganese 0.063mg 3%
Copper 0.086mg 0.111mg 3%
Carbs 23.38g 14.98g 3%
Protein 2.2g 0.82g 3%
Polyunsaturated fat 0.411g 0.071g 2%
Calories 97kcal 60kcal 2%
Vitamin B1 0mg 0.028mg 2%
Vitamin B6 0.1mg 0.119mg 1%
Sodium 28mg 1mg 1%
Vitamin A 64µg 54µg 1%
Fats 0.7g 0.38g 0%
Net carbs 12.98g 13.38g N/A
Calcium 12mg 11mg 0%
Sugar 11.2g 13.66g N/A
Zinc 0.1mg 0.09mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.059g 0.092g 0%
Choline 7.6mg 7.6mg 0%
Monounsaturated fat 0.086g 0.14g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

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
17%
Passion fruit
21%
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.