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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 Orange

  • Passion fruit is higher in Fiber, Iron, Phosphorus, Vitamin B3, Vitamin B2, and Vitamin A, however, Orange is 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 Orange. While Passion fruit has 1.6mg of Iron, Orange has only 0.1mg.

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
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%
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% 76% 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% 14% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +465.3%
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

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%

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

All nutrients comparison - raw data values

Nutrient Passion fruit Orange Opinion
Calories 97kcal 47kcal Passion fruit
Protein 2.2g 0.94g Passion fruit
Fats 0.7g 0.12g Passion fruit
Vitamin C 30mg 53.2mg Orange
Net carbs 12.98g 9.35g Passion fruit
Carbs 23.38g 11.75g Passion fruit
Magnesium 29mg 10mg Passion fruit
Calcium 12mg 40mg Orange
Potassium 348mg 181mg Passion fruit
Iron 1.6mg 0.1mg Passion fruit
Sugar 11.2g 9.35g Orange
Fiber 10.4g 2.4g Passion fruit
Copper 0.086mg 0.045mg Passion fruit
Zinc 0.1mg 0.07mg Passion fruit
Phosphorus 68mg 14mg Passion fruit
Sodium 28mg 0mg Orange
Vitamin A 1272IU 225IU Passion fruit
Vitamin A 64µg 11µg Passion fruit
Vitamin E 0.02mg 0.18mg Orange
Manganese 0.025mg Orange
Selenium 0.6µg 0.5µg Passion fruit
Vitamin B1 0mg 0.087mg Orange
Vitamin B2 0.13mg 0.04mg Passion fruit
Vitamin B3 1.5mg 0.282mg Passion fruit
Vitamin B5 0.25mg Orange
Vitamin B6 0.1mg 0.06mg Passion fruit
Vitamin K 0.7µg 0µg Passion fruit
Folate 14µg 30µg Orange
Choline 7.6mg 8.4mg Orange
Saturated Fat 0.059g 0.015g Orange
Monounsaturated Fat 0.086g 0.023g Passion fruit
Polyunsaturated fat 0.411g 0.025g Passion fruit
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Orange
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
21%
Passion fruit
22%
Orange
Minerals Daily Need Coverage Score
18%
Passion fruit
7%
Orange

Comparison summary

Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 29)
Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 1.85g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.044g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.6)
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. 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.