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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 RAE, 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +1500%
Contains more Magnesium +190%
Contains more Phosphorus +385.7%
Contains more Potassium +92.3%
Contains more Zinc +42.9%
Contains more Copper +91.1%
Contains more Calcium +233.3%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Contains more Iron +1500%
Contains more Magnesium +190%
Contains more Phosphorus +385.7%
Contains more Potassium +92.3%
Contains more Zinc +42.9%
Contains more Copper +91.1%
Contains more Calcium +233.3%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Orange
Contains more Vitamin A +465.3%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +431.9%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +800%
Contains more Vitamin C +77.3%
Contains more Vitamin B1 +∞%
Contains more Folate +114.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin A +465.3%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +431.9%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +800%
Contains more Vitamin C +77.3%
Contains more Vitamin B1 +∞%
Contains more Folate +114.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 12.98g 9.35g Passion fruit
Protein 2.2g 0.94g Passion fruit
Fats 0.7g 0.12g Passion fruit
Carbs 23.38g 11.75g Passion fruit
Calories 97kcal 47kcal Passion fruit
Starch g g
Fructose g g
Sugar 11.2g 9.35g Orange
Fiber 10.4g 2.4g Passion fruit
Calcium 12mg 40mg Orange
Iron 1.6mg 0.1mg Passion fruit
Magnesium 29mg 10mg Passion fruit
Phosphorus 68mg 14mg Passion fruit
Potassium 348mg 181mg Passion fruit
Sodium 28mg 0mg Orange
Zinc 0.1mg 0.07mg Passion fruit
Copper 0.086mg 0.045mg Passion fruit
Vitamin A 1272IU 225IU Passion fruit
Vitamin E 0.02mg 0.18mg Orange
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 53.2mg Orange
Vitamin B1 0mg 0.087mg Orange
Vitamin B2 0.13mg 0.04mg Passion fruit
Vitamin B3 1.5mg 0.282mg Passion fruit
Vitamin B5 mg 0.25mg Orange
Vitamin B6 0.1mg 0.06mg Passion fruit
Folate 14µg 30µg Orange
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 0µg Passion fruit
Tryptophan mg 0.009mg Orange
Threonine mg 0.015mg Orange
Isoleucine mg 0.025mg Orange
Leucine mg 0.023mg Orange
Lysine mg 0.047mg Orange
Methionine mg 0.02mg Orange
Phenylalanine mg 0.031mg Orange
Valine mg 0.04mg Orange
Histidine mg 0.018mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.059g 0.015g Orange
Monounsaturated Fat 0.086g 0.023g Passion fruit
Polyunsaturated fat 0.411g 0.025g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Passion fruit
24
Orange
Mineral Summary Score
22
Passion fruit
8
Orange

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Passion fruit
6%
Orange
Carbohydrates
23%
Passion fruit
12%
Orange
Fats
3%
Passion fruit
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.