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Passion fruit vs. Mashed potato — In-Depth Nutrition Comparison

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Significant differences between passion fruit and mashed potato

  • Passion fruit has more fiber, vitamin C, vitamin A, iron, vitamin B2, and copper; however, mashed potato is richer in polyunsaturated fat.
  • Passion fruit covers your daily fiber needs 36% more than mashed potato.
  • Passion fruit contains less sodium.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of passion fruit is 16.

Specific food types used in this comparison are Passion-fruit, (granadilla), purple, raw and Fast foods, potato, mashed.

Infographic

Passion fruit vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +93.3%
Contains more PotassiumPotassium +21.7%
Contains more IronIron +416.1%
Contains more CopperCopper +145.7%
Contains more PhosphorusPhosphorus +15.3%
Contains less SodiumSodium -90.8%
Contains more CalciumCalcium +50%
Contains more ZincZinc +120%
Contains more SeleniumSelenium +33.3%

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +48.8%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B3Vitamin B3 +38.9%
Contains more FolateFolate +55.6%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +742.9%
Contains more CholineCholine +76.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +33.3%
Contains more CarbsCarbs +59.6%
Contains more FatsFats +302.9%
Contains more OtherOther +59.5%
~equal in Water ~79.62g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -89.8%
Contains more Mono. FatMonounsaturated fat +737.2%
Contains more Poly. FatPolyunsaturated fat +226.5%

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

All nutrients comparison - raw data values

Nutrient Passion fruit Mashed potato DV% diff.
Fiber 10.4g 1.3g 36%
Vitamin C 30mg 0mg 33%
Iron 1.6mg 0.31mg 16%
Sodium 28mg 306mg 12%
Vitamin B2 0.13mg 0.015mg 9%
Polyunsaturated fat 0.411g 1.342g 6%
Copper 0.086mg 0.035mg 6%
Starch 12.1g 5%
Vitamin K 0.7µg 5.9µg 4%
Manganese 0.098mg 4%
Carbs 23.38g 14.65g 3%
Fats 0.7g 2.82g 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin B3 1.5mg 1.08mg 3%
Magnesium 29mg 15mg 3%
Vitamin E 0.02mg 0.42mg 3%
Monounsaturated fat 0.086g 0.72g 2%
Vitamin B6 0.1mg 0.12mg 2%
Vitamin A 64µg 43µg 2%
Potassium 348mg 286mg 2%
Saturated fat 0.059g 0.577g 2%
Protein 2.2g 1.65g 1%
Vitamin B1 0mg 0.015mg 1%
Phosphorus 68mg 59mg 1%
Choline 7.6mg 13.4mg 1%
Zinc 0.1mg 0.22mg 1%
Calcium 12mg 18mg 1%
Folate 14µg 9µg 1%
Calories 97kcal 89kcal 0%
Net carbs 12.98g 13.35g N/A
Sugar 11.2g 0.5g N/A
Selenium 0.6µg 0.8µg 0%
Trans fat 0g 0.105g N/A
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
18%
Passion fruit
15%
Mashed potato

Comparison summary

Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 278mg)
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 0.518g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 71)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 10.7g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2)
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.
Which food is richer in vitamins?
?
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.