Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Passion fruit
  5. Compare
  6. Passion fruit vs. Prunes

Passion fruit vs. Prunes — In-Depth Nutrition Comparison

Compare

Important differences between Passion fruit and Prunes

  • Passion fruit has more Vitamin C, Fiber, and Iron, however, Prunes is richer in Vitamin K, Copper, Potassium, and Vitamin B6.
  • Prunes's daily need coverage for Vitamin K is 49% more.
  • Passion fruit contains 50 times more Vitamin C than Prunes. Passion fruit contains 30mg of Vitamin C, while Prunes contains 0.6mg.
  • Passion fruit contains less Sugar.

The food varieties used in the comparison are Passion-fruit, (granadilla), purple, raw and Plums, dried (prunes), uncooked.

Infographic

Passion fruit vs Prunes 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
2
:
8
Prunes
Prunes
Contains more Iron +72%
Contains more Selenium +100%
Contains more Calcium +258.3%
Contains more Magnesium +41.4%
Contains more Potassium +110.3%
Contains less Sodium -92.9%
Contains more Zinc +340%
Contains more Copper +226.7%
Equal in Phosphorus - 69
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Iron +72%
Contains more Selenium +100%
Contains more Calcium +258.3%
Contains more Magnesium +41.4%
Contains more Potassium +110.3%
Contains less Sodium -92.9%
Contains more Zinc +340%
Contains more Copper +226.7%
Equal in Phosphorus - 69

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
3
:
7
Prunes
Prunes
Contains more Vitamin A +62.9%
Contains more Vitamin C +4900%
Contains more Folate +250%
Contains more Vitamin E +2050%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +43.1%
Contains more Vitamin B3 +25.5%
Contains more Vitamin B6 +105%
Contains more Vitamin K +8400%
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%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin A +62.9%
Contains more Vitamin C +4900%
Contains more Folate +250%
Contains more Vitamin E +2050%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +43.1%
Contains more Vitamin B3 +25.5%
Contains more Vitamin B6 +105%
Contains more Vitamin K +8400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
3
:
2
Prunes
Prunes
Contains more Fats +84.2%
Contains more Water +135.9%
Contains more Carbs +173.2%
Contains more Other +234.2%
Equal in Protein - 2.18
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
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Fats +84.2%
Contains more Water +135.9%
Contains more Carbs +173.2%
Contains more Other +234.2%
Equal in Protein - 2.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Passion fruit
Passion fruit
3
:
0
Prunes
Prunes
Contains less Saturated Fat -33%
Contains more Monounsaturated Fat +62.3%
Contains more Polyunsaturated fat +562.9%
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -33%
Contains more Monounsaturated Fat +62.3%
Contains more Polyunsaturated fat +562.9%

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

All nutrients comparison - raw data values

Nutrient Passion fruit Prunes Opinion
Net carbs 12.98g 56.78g Prunes
Protein 2.2g 2.18g Passion fruit
Fats 0.7g 0.38g Passion fruit
Carbs 23.38g 63.88g Prunes
Calories 97kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 11.2g 38.13g Passion fruit
Fiber 10.4g 7.1g Passion fruit
Calcium 12mg 43mg Prunes
Iron 1.6mg 0.93mg Passion fruit
Magnesium 29mg 41mg Prunes
Phosphorus 68mg 69mg Prunes
Potassium 348mg 732mg Prunes
Sodium 28mg 2mg Prunes
Zinc 0.1mg 0.44mg Prunes
Copper 0.086mg 0.281mg Prunes
Manganese 0.299mg Prunes
Selenium 0.6µg 0.3µg Passion fruit
Vitamin A 1272IU 781IU Passion fruit
Vitamin A RAE 64µg 39µg Passion fruit
Vitamin E 0.02mg 0.43mg Prunes
Vitamin C 30mg 0.6mg Passion fruit
Vitamin B1 0mg 0.051mg Prunes
Vitamin B2 0.13mg 0.186mg Prunes
Vitamin B3 1.5mg 1.882mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.1mg 0.205mg Prunes
Folate 14µg 4µg Passion fruit
Vitamin K 0.7µg 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.059g 0.088g Passion fruit
Monounsaturated Fat 0.086g 0.053g Passion fruit
Polyunsaturated fat 0.411g 0.062g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Passion fruit
Passion fruit vs Carambola
Carambola
Passion fruit
Passion fruit vs Mango
Mango
Passion fruit
Passion fruit vs Papaya
Papaya
Prunes
Prunes vs Plum
Plum
Prunes
Prunes vs Dried fruit
Dried fruit
Prunes
Prunes vs Quince
Quince

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
31%
Prunes
Minerals Daily Need Coverage Score
18%
Passion fruit
32%
Prunes

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 26mg)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 26.93g)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.