Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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 are richer in vitamin K, copper, potassium, and vitamin B6.
  • Prunes' 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 contain 0.6mg.
  • Passion fruit contains less sugar.
  • Prunes have a higher glycemic index. The glycemic index of prunes is 29, while the glycemic index of passion fruit is 16.

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.
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%
Prunes
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more IronIron +72%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +41.4%
Contains more CalciumCalcium +258.3%
Contains more PotassiumPotassium +110.3%
Contains more CopperCopper +226.7%
Contains more ZincZinc +340%
Contains less SodiumSodium -92.9%
~equal in Phosphorus ~69mg

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%
Prunes
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +4900%
Contains more Vitamin AVitamin A +64.1%
Contains more FolateFolate +250%
Contains more Vitamin EVitamin E +2050%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +43.1%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin B6Vitamin B6 +105%
Contains more Vitamin KVitamin K +8400%
Contains more CholineCholine +32.9%
~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
Prunes
2
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 FatsFats +84.2%
Contains more WaterWater +135.9%
Contains more CarbsCarbs +173.2%
Contains more OtherOther +234.2%
~equal in Protein ~2.18g

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
Prunes
0
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -33%
Contains more Mono. FatMonounsaturated fat +62.3%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Vitamin K 0.7µg 59.5µg 49%
Vitamin C 30mg 0.6mg 33%
Copper 0.086mg 0.281mg 22%
Fructose 12.45g 16%
Carbs 23.38g 63.88g 14%
Fiber 10.4g 7.1g 13%
Manganese 0.299mg 13%
Potassium 348mg 732mg 11%
Vitamin B6 0.1mg 0.205mg 8%
Vitamin B5 0.422mg 8%
Iron 1.6mg 0.93mg 8%
Calories 97kcal 240kcal 7%
Vitamin B1 0mg 0.051mg 4%
Vitamin B2 0.13mg 0.186mg 4%
Calcium 12mg 43mg 3%
Zinc 0.1mg 0.44mg 3%
Magnesium 29mg 41mg 3%
Folate 14µg 4µg 3%
Vitamin E 0.02mg 0.43mg 3%
Vitamin A 64µg 39µg 3%
Vitamin B3 1.5mg 1.882mg 2%
Polyunsaturated fat 0.411g 0.062g 2%
Starch 5.11g 2%
Selenium 0.6µg 0.3µg 1%
Sodium 28mg 2mg 1%
Protein 2.2g 2.18g 0%
Fats 0.7g 0.38g 0%
Net carbs 12.98g 56.78g N/A
Sugar 11.2g 38.13g N/A
Phosphorus 68mg 69mg 0%
Saturated fat 0.059g 0.088g 0%
Choline 7.6mg 10.1mg 0%
Monounsaturated fat 0.086g 0.053g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Which food is preferable for your diet?

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

People also compare

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
26%
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.