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  6. Passion fruit vs. Mulberry

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" 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +61.1%
Contains more PotassiumPotassium +79.4%
Contains more CopperCopper +43.3%
Contains more PhosphorusPhosphorus +78.9%
Contains more CalciumCalcium +225%
Contains more IronIron +15.6%
Contains more ZincZinc +20%
Contains less SodiumSodium -64.3%
~equal in Manganese ~mg
~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% 76% 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 121% 1.5% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +4988%
Contains more Vitamin B2Vitamin B2 +28.7%
Contains more Vitamin B3Vitamin B3 +141.9%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +133.3%
Contains more Vitamin CVitamin C +21.3%
Contains more Vitamin EVitamin E +4250%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +1014.3%
Contains more CholineCholine +61.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +52.8%
Contains more FatsFats +79.5%
Contains more CarbsCarbs +138.6%
Contains more OtherOther +14.5%
Contains more WaterWater +20.2%

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
10% 15% 75%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated Fat +109.8%
Contains more Poly. FatPolyunsaturated fat +98.6%
Contains less Sat. FatSaturated Fat -54.2%

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 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
Magnesium 29mg 18mg Passion fruit
Calcium 12mg 39mg Mulberry
Potassium 348mg 194mg Passion fruit
Iron 1.6mg 1.85mg Mulberry
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
Phosphorus 68mg 38mg Passion fruit
Sodium 28mg 10mg Mulberry
Vitamin A 1272IU 25IU Passion fruit
Vitamin A 64µg 1µg Passion fruit
Vitamin E 0.02mg 0.87mg Mulberry
Selenium 0.6µg 0.6µg
Vitamin B1 0mg 0.029mg Mulberry
Vitamin B2 0.13mg 0.101mg Passion fruit
Vitamin B3 1.5mg 0.62mg Passion fruit
Vitamin B6 0.1mg 0.05mg Passion fruit
Vitamin K 0.7µg 7.8µg Mulberry
Folate 14µg 6µg Passion fruit
Choline 7.6mg 12.3mg Mulberry
Saturated Fat 0.059g 0.027g Mulberry
Monounsaturated Fat 0.086g 0.041g Passion fruit
Polyunsaturated fat 0.411g 0.207g Passion fruit

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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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
21%
Passion fruit
17%
Mulberry
Minerals Daily Need Coverage Score
18%
Passion fruit
16%
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

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. 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.