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Passion fruit vs. Prune — In-Depth Nutrition Comparison

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Important differences between Passion fruit and Prune

  • Passion fruit has more Vitamin C, Fiber, and Iron, however, Prune is richer in Vitamin K, Copper, Potassium, and Vitamin B6.
  • Prune's daily need coverage for Vitamin K is 49% more.
  • Passion fruit contains 50 times more Vitamin C than Prune. Passion fruit contains 30mg of Vitamin C, while Prune 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 Prune 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.
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
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.
:
7
Prune
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%
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 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
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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
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
Contains less Saturated Fat -33%
Contains more Monounsaturated Fat +62.3%
Contains more Polyunsaturated fat +562.9%
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
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 Prune
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 Prune Opinion
Net carbs 12.98g 56.78g Prune
Protein 2.2g 2.18g Passion fruit
Fats 0.7g 0.38g Passion fruit
Carbs 23.38g 63.88g Prune
Calories 97kcal 240kcal Prune
Starch 5.11g Prune
Fructose 12.45g Prune
Sugar 11.2g 38.13g Passion fruit
Fiber 10.4g 7.1g Passion fruit
Calcium 12mg 43mg Prune
Iron 1.6mg 0.93mg Passion fruit
Magnesium 29mg 41mg Prune
Phosphorus 68mg 69mg Prune
Potassium 348mg 732mg Prune
Sodium 28mg 2mg Prune
Zinc 0.1mg 0.44mg Prune
Copper 0.086mg 0.281mg Prune
Manganese 0.299mg Prune
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 Prune
Vitamin C 30mg 0.6mg Passion fruit
Vitamin B1 0mg 0.051mg Prune
Vitamin B2 0.13mg 0.186mg Prune
Vitamin B3 1.5mg 1.882mg Prune
Vitamin B5 0.422mg Prune
Vitamin B6 0.1mg 0.205mg Prune
Folate 14µg 4µg Passion fruit
Vitamin K 0.7µg 59.5µg Prune
Tryptophan 0.025mg Prune
Threonine 0.049mg Prune
Isoleucine 0.041mg Prune
Leucine 0.066mg Prune
Lysine 0.05mg Prune
Methionine 0.016mg Prune
Phenylalanine 0.052mg Prune
Valine 0.056mg Prune
Histidine 0.027mg Prune
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 Prune
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Passion fruit
31%
Prune
Minerals Daily Need Coverage Score
18%
Passion fruit
32%
Prune

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 26mg)
Which food is richer in vitamins?
Prune
Prune 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

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. Prune - 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.