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  6. Passion fruit vs. Nectarine

Passion fruit vs. Nectarine — In-Depth Nutrition Comparison

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Important differences between passion fruit and nectarine

  • Passion fruit has more fiber, vitamin C, vitamin A, iron, vitamin B2, phosphorus, and vitamin B6 than nectarine.
  • Passion fruit's daily need coverage for fiber is 35% more.
  • Passion fruit contains 6 times more iron than nectarine. Passion fruit contains 1.6mg of iron, while nectarine contains 0.28mg.
  • Nectarine has a higher glycemic index. The glycemic index of nectarine is 43, while the glycemic index of passion fruit is 16.

The food varieties used in the comparison are Passion-fruit, (granadilla), purple, raw and Nectarines, raw.

Infographic

Passion fruit vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +73.1%
Contains more IronIron +471.4%
Contains more PhosphorusPhosphorus +161.5%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +70%
Contains less SodiumSodium -100%
~equal in Copper ~0.086mg

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin CVitamin C +455.6%
Contains more Vitamin AVitamin A +276.5%
Contains more Vitamin B2Vitamin B2 +381.5%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B6Vitamin B6 +300%
Contains more FolateFolate +180%
Contains more CholineCholine +22.6%
Contains more Vitamin EVitamin E +3750%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +214.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Nectarine DV% diff.
Fiber 10.4g 1.7g 35%
Vitamin C 30mg 5.4mg 27%
Iron 1.6mg 0.28mg 17%
Vitamin B2 0.13mg 0.027mg 8%
Phosphorus 68mg 26mg 6%
Vitamin B6 0.1mg 0.025mg 6%
Magnesium 29mg 9mg 5%
Vitamin E 0.02mg 0.77mg 5%
Vitamin A 64µg 17µg 5%
Vitamin B5 0.185mg 4%
Carbs 23.38g 10.55g 4%
Potassium 348mg 201mg 4%
Calories 97kcal 44kcal 3%
Vitamin B1 0mg 0.034mg 3%
Fructose 1.37g 2%
Polyunsaturated fat 0.411g 0.113g 2%
Manganese 0.054mg 2%
Protein 2.2g 1.06g 2%
Vitamin B3 1.5mg 1.125mg 2%
Folate 14µg 5µg 2%
Sodium 28mg 0mg 1%
Selenium 0.6µg 0µg 1%
Calcium 12mg 6mg 1%
Fats 0.7g 0.32g 1%
Vitamin K 0.7µg 2.2µg 1%
Zinc 0.1mg 0.17mg 1%
Net carbs 12.98g 8.85g N/A
Sugar 11.2g 7.89g N/A
Copper 0.086mg 0.086mg 0%
Starch 0.07g 0%
Saturated fat 0.059g 0.025g 0%
Choline 7.6mg 6.2mg 0%
Monounsaturated fat 0.086g 0.088g 0%
Tryptophan 0.005mg 0%
Threonine 0.009mg 0%
Isoleucine 0.009mg 0%
Leucine 0.014mg 0%
Lysine 0.016mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.021mg 0%
Valine 0.013mg 0%
Histidine 0.008mg 0%

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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +107.5%
Contains more FatsFats +118.8%
Contains more CarbsCarbs +121.6%
Contains more OtherOther +64.6%
Contains more WaterWater +20.1%

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Poly. FatPolyunsaturated fat +263.7%
Contains less Sat. FatSaturated fat -57.6%
~equal in Monounsaturated fat ~0.088g

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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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.