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Passion fruit vs. Marmalade — In-Depth Nutrition Comparison

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The main differences between passion fruit and marmalade

  • Marmalade contains less fiber, vitamin C, vitamin A, iron, potassium, phosphorus, vitamin B3, vitamin B2, magnesium, and vitamin B6 than passion fruit.
  • Daily need coverage for fiber for passion fruit is 39% higher.
  • Marmalade has 29 times less vitamin B3 than passion fruit. Passion fruit has 1.5mg of vitamin B3, while marmalade has 0.052mg.
  • Marmalade has a higher glycemic index than passion fruit.

Food types used in this article are Passion-fruit, (granadilla), purple, raw and Marmalade, orange.

Infographic

Passion fruit vs Marmalade 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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +1350%
Contains more PotassiumPotassium +840.5%
Contains more IronIron +966.7%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +1600%
Contains less SodiumSodium -50%
Contains more CalciumCalcium +216.7%
~equal in Copper ~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%
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin CVitamin C +525%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +2784.6%
Contains more Vitamin B6Vitamin B6 +426.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.6%
Contains more CholineCholine +153.3%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +633.3%
Contains more FatsFats +∞%
Contains more WaterWater +119.7%
Contains more OtherOther +295%
Contains more CarbsCarbs +183.6%

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 Marmalade
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Marmalade DV% diff.
Fiber 10.4g 0.7g 39%
Vitamin C 30mg 4.8mg 28%
Iron 1.6mg 0.15mg 18%
Carbs 23.38g 66.3g 14%
Potassium 348mg 37mg 9%
Phosphorus 68mg 4mg 9%
Vitamin B3 1.5mg 0.052mg 9%
Vitamin B2 0.13mg 0.025mg 8%
Calories 97kcal 246kcal 7%
Vitamin A 64µg 3µg 7%
Magnesium 29mg 2mg 6%
Vitamin B6 0.1mg 0.019mg 6%
Protein 2.2g 0.3g 4%
Polyunsaturated fat 0.411g 0g 3%
Calcium 12mg 38mg 3%
Manganese 0.02mg 1%
Vitamin K 0.7µg 0µg 1%
Zinc 0.1mg 0.04mg 1%
Sodium 28mg 56mg 1%
Choline 7.6mg 3mg 1%
Fats 0.7g 0g 1%
Folate 14µg 9µg 1%
Net carbs 12.98g 65.6g N/A
Sugar 11.2g 60g N/A
Copper 0.086mg 0.09mg 0%
Vitamin E 0.02mg 0.06mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B1 0mg 0.005mg 0%
Vitamin B5 0.015mg 0%
Saturated fat 0.059g 0g 0%
Monounsaturated fat 0.086g 0g 0%
Tryptophan 0.003mg 0%
Threonine 0.005mg 0%
Isoleucine 0.008mg 0%
Leucine 0.007mg 0%
Lysine 0.015mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.01mg 0%
Valine 0.013mg 0%
Histidine 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Marmalade
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
3%
Marmalade
Minerals Daily Need Coverage Score
18%
Passion fruit
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 48.8g)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 27)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $0.2)
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.059g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.