Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Passion fruit vs. Molasses — In-Depth Nutrition Comparison

Compare

A recap on differences between passion fruit and molasses

  • Passion fruit has more fiber, vitamin C, and vitamin A; however, molasses are higher in magnesium, copper, vitamin B6, iron, potassium, selenium, and calcium.
  • Molasses cover your daily magnesium needs 51% more than passion fruit.

Food varieties used in this article are Passion-fruit, (granadilla), purple, raw and Molasses.

Infographic

Passion fruit vs Molasses 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more PhosphorusPhosphorus +119.4%
Contains less SodiumSodium -24.3%
Contains more MagnesiumMagnesium +734.5%
Contains more CalciumCalcium +1608.3%
Contains more PotassiumPotassium +320.7%
Contains more IronIron +195%
Contains more CopperCopper +466.3%
Contains more ZincZinc +190%
Contains more SeleniumSelenium +2866.7%

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% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +6400%
Contains more Vitamin B3Vitamin B3 +61.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B6Vitamin B6 +570%
Contains more CholineCholine +75%
~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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +600%
Contains more WaterWater +233.5%
Contains more CarbsCarbs +219.6%
Contains more OtherOther +317.7%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +168.8%
Contains more Poly. FatPolyunsaturated fat +722%
Contains less Sat. FatSaturated fat -69.5%

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

All nutrients comparison - raw data values

Nutrient Passion fruit Molasses DV% diff.
Manganese 1.53mg 67%
Magnesium 29mg 242mg 51%
Copper 0.086mg 0.487mg 45%
Vitamin B6 0.1mg 0.67mg 44%
Fiber 10.4g 0g 42%
Iron 1.6mg 4.72mg 39%
Vitamin C 30mg 0mg 33%
Potassium 348mg 1464mg 33%
Selenium 0.6µg 17.8µg 31%
Calcium 12mg 205mg 19%
Carbs 23.38g 74.73g 17%
Fructose 12.79g 16%
Vitamin B5 0.804mg 16%
Vitamin B2 0.13mg 0.002mg 10%
Calories 97kcal 290kcal 10%
Vitamin A 64µg 0µg 7%
Phosphorus 68mg 31mg 5%
Folate 14µg 0µg 4%
Vitamin B3 1.5mg 0.93mg 4%
Protein 2.2g 0g 4%
Vitamin B1 0mg 0.041mg 3%
Polyunsaturated fat 0.411g 0.05g 2%
Zinc 0.1mg 0.29mg 2%
Choline 7.6mg 13.3mg 1%
Fats 0.7g 0.1g 1%
Vitamin K 0.7µg 0µg 1%
Net carbs 12.98g 74.73g N/A
Sugar 11.2g 74.72g N/A
Sodium 28mg 37mg 0%
Vitamin E 0.02mg 0mg 0%
Saturated fat 0.059g 0.018g 0%
Monounsaturated fat 0.086g 0.032g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Molasses
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
18%
Molasses
Minerals Daily Need Coverage Score
18%
Passion fruit
103%
Molasses

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 63.52g)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 16)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.041g)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.