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Passion fruit vs. Oatmeal — In-Depth Nutrition Comparison

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The main differences between passion fruit and oatmeal

  • Passion fruit has more fiber, vitamin C, vitamin A, and potassium; however, oatmeal has more iron, vitamin B1, vitamin B6, vitamin B3, selenium, and folate.
  • Daily need coverage for iron for oatmeal is 55% higher.
  • Oatmeal has a higher glycemic index than passion fruit.

Food types used in this article are Passion-fruit, (granadilla), purple, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Passion fruit vs Oatmeal infographic
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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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +11.5%
Contains more PotassiumPotassium +470.5%
Contains more CopperCopper +30.3%
Contains less SodiumSodium -42.9%
Contains more CalciumCalcium +566.7%
Contains more IronIron +272.5%
Contains more ZincZinc +520%
Contains more PhosphorusPhosphorus +13.2%
Contains more SeleniumSelenium +733.3%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +75%
Contains more CholineCholine +61.7%
Contains more Vitamin AVitamin A +103.1%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more Vitamin B3Vitamin B3 +101.7%
Contains more Vitamin B6Vitamin B6 +190%
Contains more FolateFolate +214.3%
~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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more CarbsCarbs +100.3%
Contains more OtherOther +38.6%
Contains more FatsFats +94.3%
Contains more WaterWater +15.2%
~equal in Protein ~2.37g

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -73.9%
Contains more Mono. FatMonounsaturated fat +354.7%
~equal in Polyunsaturated fat ~0.426g

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

All nutrients comparison - raw data values

Nutrient Passion fruit Oatmeal DV% diff.
Iron 1.6mg 5.96mg 55%
Fiber 10.4g 1.7g 35%
Vitamin C 30mg 0mg 33%
Manganese 0.558mg 24%
Vitamin B1 0mg 0.26mg 22%
Vitamin B6 0.1mg 0.29mg 15%
Vitamin B3 1.5mg 3.025mg 10%
Folate 14µg 44µg 8%
Selenium 0.6µg 5µg 8%
Potassium 348mg 61mg 8%
Calcium 12mg 80mg 7%
Vitamin B2 0.13mg 0.215mg 7%
Vitamin A 64µg 130µg 7%
Vitamin B5 0.317mg 6%
Zinc 0.1mg 0.62mg 5%
Starch 10.37g 4%
Carbs 23.38g 11.67g 4%
Copper 0.086mg 0.066mg 2%
Choline 7.6mg 4.7mg 1%
Saturated fat 0.059g 0.226g 1%
Monounsaturated fat 0.086g 0.391g 1%
Calories 97kcal 68kcal 1%
Sodium 28mg 49mg 1%
Phosphorus 68mg 77mg 1%
Magnesium 29mg 26mg 1%
Fats 0.7g 1.36g 1%
Protein 2.2g 2.37g 0%
Net carbs 12.98g 9.97g N/A
Sugar 11.2g 0.46g N/A
Vitamin E 0.02mg 0.07mg 0%
Vitamin K 0.7µg 0.4µg 0%
Trans fat 0g 0.003g N/A
Polyunsaturated fat 0.411g 0.426g 0%
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
18%
Passion fruit
45%
Oatmeal

Comparison summary

Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 0.167g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 63)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 10.74g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.