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Passion fruit vs. Pilaf — In-Depth Nutrition Comparison

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Summary of differences between passion fruit and pilaf

  • Passion fruit has more fiber, vitamin C, and vitamin A, while pilaf has more selenium, vitamin B1, folate, vitamin B3, vitamin B6, and phosphorus.
  • Pilaf covers your daily need for selenium, 58% more than passion fruit.
  • Passion fruit contains 91 times more vitamin A than pilaf. While passion fruit contains 1272IU of vitamin A, pilaf contains only 14IU.
  • The amount of sodium in passion fruit is lower.
  • Passion fruit has a lower glycemic index. The glycemic index of passion fruit is 16, while the glycemic index of pilaf is 60.

These are the specific foods used in this comparison Passion-fruit, (granadilla), purple, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Passion fruit vs Pilaf 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%
Pilaf
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more PotassiumPotassium +85.1%
Contains less SodiumSodium -97.9%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +591.7%
Contains more IronIron +52.5%
Contains more CopperCopper +93%
Contains more ZincZinc +910%
Contains more PhosphorusPhosphorus +126.5%
Contains more SeleniumSelenium +5300%

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%
Pilaf
8
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin CVitamin C +631.7%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B2Vitamin B2 +49.4%
Contains more Vitamin KVitamin K +40%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +308.5%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1414.3%
Contains more CholineCholine +130.3%
~equal in Vitamin D ~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
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more WaterWater +807.1%
Contains more ProteinProtein +373.6%
Contains more FatsFats +95.7%
Contains more CarbsCarbs +226.4%
Contains more OtherOther +388.6%

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
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -80.8%
Contains more Mono. FatMonounsaturated fat +333.7%
~equal in Polyunsaturated fat ~0.377g

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

All nutrients comparison - raw data values

Nutrient Passion fruit Pilaf DV% diff.
Selenium 0.6µg 32.4µg 58%
Sodium 28mg 1303mg 55%
Folate 14µg 212µg 50%
Vitamin B1 0mg 0.603mg 50%
Manganese 0.882mg 38%
Fiber 10.4g 1.2g 37%
Starch 71.23g 29%
Vitamin C 30mg 4.1mg 29%
Vitamin B3 1.5mg 6.127mg 29%
Vitamin B6 0.1mg 0.4mg 23%
Carbs 23.38g 76.31g 18%
Protein 2.2g 10.42g 16%
Vitamin B5 0.715mg 14%
Calories 97kcal 359kcal 13%
Phosphorus 68mg 154mg 12%
Iron 1.6mg 2.44mg 11%
Copper 0.086mg 0.166mg 9%
Zinc 0.1mg 1.01mg 8%
Vitamin A 64µg 4µg 7%
Calcium 12mg 83mg 7%
Potassium 348mg 188mg 5%
Vitamin B2 0.13mg 0.087mg 3%
Choline 7.6mg 17.5mg 2%
Monounsaturated fat 0.086g 0.373g 1%
Magnesium 29mg 32mg 1%
Vitamin B12 0µg 0.02µg 1%
Fats 0.7g 1.37g 1%
Saturated fat 0.059g 0.307g 1%
Net carbs 12.98g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 11.2g 1.53g N/A
Vitamin E 0.02mg 0.04mg 0%
Vitamin K 0.7µg 0.5µg 0%
Polyunsaturated fat 0.411g 0.377g 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
18%
Passion fruit
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 9.67g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Passion fruit
Passion fruit is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 1275mg)
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 0.248g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 44)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.