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  6. Passion fruit vs. Oat

Passion fruit vs. Oat — In-Depth Nutrition Comparison

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How are Passion fruit and Oat different?

  • Passion fruit is higher in Vitamin C, and Vitamin A RAE, however, Oat is richer in Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Zinc, and Folate.
  • Daily need coverage for Phosphorus from Oat is 65% higher.
  • Passion fruit has less Saturated Fat.

Passion-fruit, (granadilla), purple, raw and Oats are the varieties used in this article.

Infographic

Passion fruit vs Oat 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.
Passion fruit
Passion fruit
1
:
9
Oat
Oat
Contains more Calcium +350%
Contains more Iron +195%
Contains more Magnesium +510.3%
Contains more Phosphorus +669.1%
Contains more Potassium +23.3%
Contains less Sodium -92.9%
Contains more Zinc +3870%
Contains more Copper +627.9%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +350%
Contains more Iron +195%
Contains more Magnesium +510.3%
Contains more Phosphorus +669.1%
Contains more Potassium +23.3%
Contains less Sodium -92.9%
Contains more Zinc +3870%
Contains more Copper +627.9%

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.
Passion fruit
Passion fruit
5
:
5
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +56.1%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +19%
Contains more Folate +300%
Equal in Vitamin B2 - 0.139
Passion fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +56.1%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +19%
Contains more Folate +300%
Equal in Vitamin B2 - 0.139

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
1
:
4
Oat
Oat
Contains more Water +787.2%
Contains more Protein +667.7%
Contains more Fats +885.7%
Contains more Carbs +183.4%
Contains more Other +117.7%
Passion fruit
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Water +787.2%
Contains more Protein +667.7%
Contains more Fats +885.7%
Contains more Carbs +183.4%
Contains more Other +117.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Passion fruit
Passion fruit
1
:
2
Oat
Oat
Contains less Saturated Fat -95.2%
Contains more Monounsaturated Fat +2432.6%
Contains more Polyunsaturated fat +516.8%
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -95.2%
Contains more Monounsaturated Fat +2432.6%
Contains more Polyunsaturated fat +516.8%

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 Oat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Oat Opinion
Net carbs 12.98g 55.67g Oat
Protein 2.2g 16.89g Oat
Fats 0.7g 6.9g Oat
Carbs 23.38g 66.27g Oat
Calories 97kcal 389kcal Oat
Sugar 11.2g Oat
Fiber 10.4g 10.6g Oat
Calcium 12mg 54mg Oat
Iron 1.6mg 4.72mg Oat
Magnesium 29mg 177mg Oat
Phosphorus 68mg 523mg Oat
Potassium 348mg 429mg Oat
Sodium 28mg 2mg Oat
Zinc 0.1mg 3.97mg Oat
Copper 0.086mg 0.626mg Oat
Manganese 4.916mg Oat
Selenium 0.6µg Passion fruit
Vitamin A 1272IU 0IU Passion fruit
Vitamin A RAE 64µg 0µg Passion fruit
Vitamin E 0.02mg Passion fruit
Vitamin C 30mg 0mg Passion fruit
Vitamin B1 0mg 0.763mg Oat
Vitamin B2 0.13mg 0.139mg Oat
Vitamin B3 1.5mg 0.961mg Passion fruit
Vitamin B5 1.349mg Oat
Vitamin B6 0.1mg 0.119mg Oat
Folate 14µg 56µg Oat
Vitamin K 0.7µg Passion fruit
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Saturated Fat 0.059g 1.217g Passion fruit
Monounsaturated Fat 0.086g 2.178g Oat
Polyunsaturated fat 0.411g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Passion fruit
33%
Oat
Minerals Daily Need Coverage Score
18%
Passion fruit
154%
Oat

Comparison summary

Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 1.158g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 43)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 26mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is richer in minerals?
Oat
Oat 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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.