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Passion fruit vs. Macadamia — In-Depth Nutrition Comparison

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Important differences between passion fruit and macadamia

  • Passion fruit has more vitamin C and vitamin A; however, macadamia is richer in vitamin B1, copper, iron, magnesium, phosphorus, vitamin B6, and zinc.
  • Macadamia's daily need coverage for vitamin B1 is 100% more.
  • Passion fruit contains less saturated fat.

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

Infographic

Passion fruit vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more MagnesiumMagnesium +348.3%
Contains more CalciumCalcium +608.3%
Contains more IronIron +130.6%
Contains more CopperCopper +779.1%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +176.5%
Contains less SodiumSodium -82.1%
Contains more SeleniumSelenium +500%
~equal in Potassium ~368mg

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +2400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +27.3%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +2600%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin B3Vitamin B3 +64.9%
Contains more Vitamin B6Vitamin B6 +175%
~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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more CarbsCarbs +69.2%
Contains more WaterWater +5262.5%
Contains more ProteinProtein +259.5%
Contains more FatsFats +10724.3%
Contains more OtherOther +44.3%

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
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +68361.6%
Contains more Poly. FatPolyunsaturated fat +265.5%

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

All nutrients comparison - raw data values

Nutrient Passion fruit Macadamia DV% diff.
Manganese 4.131mg 180%
Monounsaturated fat 0.086g 58.877g 147%
Fats 0.7g 75.77g 115%
Vitamin B1 0mg 1.195mg 100%
Copper 0.086mg 0.756mg 74%
Saturated fat 0.059g 12.061g 55%
Vitamin C 30mg 1.2mg 32%
Calories 97kcal 718kcal 31%
Iron 1.6mg 3.69mg 26%
Magnesium 29mg 130mg 24%
Phosphorus 68mg 188mg 17%
Vitamin B5 0.758mg 15%
Vitamin B6 0.1mg 0.275mg 13%
Protein 2.2g 7.91g 11%
Zinc 0.1mg 1.3mg 11%
Calcium 12mg 85mg 7%
Fiber 10.4g 8.6g 7%
Polyunsaturated fat 0.411g 1.502g 7%
Vitamin A 64µg 0µg 7%
Vitamin B3 1.5mg 2.473mg 6%
Selenium 0.6µg 3.6µg 5%
Carbs 23.38g 13.82g 3%
Vitamin E 0.02mg 0.54mg 3%
Vitamin B2 0.13mg 0.162mg 2%
Choline 7.6mg 1%
Folate 14µg 11µg 1%
Potassium 348mg 368mg 1%
Vitamin K 0.7µg 1%
Sodium 28mg 5mg 1%
Net carbs 12.98g 5.22g N/A
Sugar 11.2g 4.57g N/A
Starch 1.05g 0%
Tryptophan 0.067mg 0%
Threonine 0.37mg 0%
Isoleucine 0.314mg 0%
Leucine 0.602mg 0%
Lysine 0.018mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.665mg 0%
Valine 0.363mg 0%
Histidine 0.195mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
18%
Passion fruit
122%
Macadamia

Comparison summary

Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 12.002g)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $1)
Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 6.63g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.