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  6. Passion fruit vs. Orange

Passion fruit vs. Orange — In-Depth Nutrition Comparison

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Differences between passion fruit and oranges

  • Passion fruit is higher in fiber, vitamin A, iron, phosphorus, vitamin B3, and vitamin B2; however, oranges are richer in vitamin C and vitamin B1.
  • Passion fruit's daily need coverage for fiber is 32% higher.
  • Passion fruit has 16 times more iron than oranges. While passion fruit has 1.6mg of iron, oranges have only 0.1mg.
  • Passion fruit has a lower glycemic index (16) than oranges (45).

The food types used in this comparison are Passion-fruit, (granadilla), purple, raw and Oranges, raw, all commercial varieties.

Infographic

Passion fruit vs Orange 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%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +190%
Contains more PotassiumPotassium +92.3%
Contains more IronIron +1500%
Contains more CopperCopper +91.1%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +385.7%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +233.3%
Contains less SodiumSodium -100%

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%
Orange
Orange
6
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +481.8%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +431.9%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +77.3%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +10.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Orange DV% diff.
Fiber 10.4g 2.4g 32%
Vitamin C 30mg 53.2mg 26%
Iron 1.6mg 0.1mg 19%
Phosphorus 68mg 14mg 8%
Vitamin B3 1.5mg 0.282mg 8%
Vitamin B1 0mg 0.087mg 7%
Vitamin B2 0.13mg 0.04mg 7%
Vitamin A 64µg 11µg 6%
Vitamin B5 0.25mg 5%
Magnesium 29mg 10mg 5%
Copper 0.086mg 0.045mg 5%
Potassium 348mg 181mg 5%
Carbs 23.38g 11.75g 4%
Folate 14µg 30µg 4%
Protein 2.2g 0.94g 3%
Vitamin B6 0.1mg 0.06mg 3%
Polyunsaturated fat 0.411g 0.025g 3%
Calories 97kcal 47kcal 3%
Calcium 12mg 40mg 3%
Manganese 0.025mg 1%
Fats 0.7g 0.12g 1%
Vitamin E 0.02mg 0.18mg 1%
Sodium 28mg 0mg 1%
Vitamin K 0.7µg 0µg 1%
Net carbs 12.98g 9.35g N/A
Sugar 11.2g 9.35g N/A
Zinc 0.1mg 0.07mg 0%
Selenium 0.6µg 0.5µg 0%
Choline 7.6mg 8.4mg 0%
Saturated fat 0.059g 0.015g 0%
Monounsaturated fat 0.086g 0.023g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +134%
Contains more FatsFats +483.3%
Contains more CarbsCarbs +99%
Contains more OtherOther +79.5%
Contains more WaterWater +18.9%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +273.9%
Contains more Poly. FatPolyunsaturated fat +1544%
Contains less Sat. FatSaturated fat -74.6%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.