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Passion fruit vs Mulberry - In-Depth Nutrition Comparison

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Differences between Passion fruit and Mulberry

  • Passion fruit is higher in Fiber, Vitamin A, and Vitamin B3, however Mulberry is richer in Vitamin C, Vitamin K, and Vitamin E .
  • Passion fruit's daily need coverage for Fiber is 35% higher.
  • Passion fruit has 64 times more Vitamin A than Mulberry. While Passion fruit has 64µg of Vitamin A, Mulberry has only 1µg.

The food types used in this comparison are Passion-fruit, (granadilla), purple, raw and Mulberries, raw.

Infographic

Passion fruit vs Mulberry 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
Contains more Potassium +79.4%
Contains more Magnesium +61.1%
Contains more Copper +43.3%
Contains more Phosphorus +78.9%
Contains more Iron +15.6%
Contains more Calcium +225%
Contains more Zinc +20%
Contains less Sodium -64.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 60% 4% 31% 21% 29% 3% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Contains more Potassium +79.4%
Contains more Magnesium +61.1%
Contains more Copper +43.3%
Contains more Phosphorus +78.9%
Contains more Iron +15.6%
Contains more Calcium +225%
Contains more Zinc +20%
Contains less Sodium -64.3%

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
:
Contains more Vitamin A +4988%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B3 +141.9%
Contains more Vitamin B6 +100%
Contains more Folate +133.3%
Contains more Vitamin C +21.3%
Contains more Vitamin E +4250%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +1014.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 77% 1% 0% 0% 30% 29% 0% 24% 0% 2% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Contains more Vitamin A +4988%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B3 +141.9%
Contains more Vitamin B6 +100%
Contains more Folate +133.3%
Contains more Vitamin C +21.3%
Contains more Vitamin E +4250%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +1014.3%

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 Mulberry
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Mulberry Opinion
Calories 97kcal 43kcal Passion fruit
Protein 2.2g 1.44g Passion fruit
Fats 0.7g 0.39g Passion fruit
Vitamin C 30mg 36.4mg Mulberry
Net carbs 12.98g 8.1g Passion fruit
Carbs 23.38g 9.8g Passion fruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.6mg 1.85mg Mulberry
Calcium 12mg 39mg Mulberry
Potassium 348mg 194mg Passion fruit
Magnesium 29mg 18mg Passion fruit
Sugar 11.2g 8.1g Mulberry
Fiber 10.4g 1.7g Passion fruit
Copper 0.086mg 0.06mg Passion fruit
Zinc 0.1mg 0.12mg Mulberry
Starch g g
Phosphorus 68mg 38mg Passion fruit
Sodium 28mg 10mg Mulberry
Vitamin A 1272IU 25IU Passion fruit
Vitamin E 0.02mg 0.87mg Mulberry
Vitamin D 0µg 0µg
Vitamin B1 0mg 0.029mg Mulberry
Vitamin B2 0.13mg 0.101mg Passion fruit
Vitamin B3 1.5mg 0.62mg Passion fruit
Vitamin B5 mg mg
Vitamin B6 0.1mg 0.05mg Passion fruit
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 7.8µg Mulberry
Folate 14µg 6µg Passion fruit
Trans Fat 0g 0g
Saturated Fat 0.059g 0.027g Mulberry
Monounsaturated Fat 0.086g 0.041g Passion fruit
Polyunsaturated fat 0.411g 0.207g Passion fruit
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Mulberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18
Mulberry
Mineral Summary Score
22
Passion fruit
19
Mulberry

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
9%
Mulberry
Carbohydrates
23%
Passion fruit
10%
Mulberry
Fats
3%
Passion fruit
2%
Mulberry

Comparison summary

Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 3.1g)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $1.6)
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

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.