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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
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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 +72%
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 4% 60% 21% 30% 31% 4% 3% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Contains more Iron +72%
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" chart 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%

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 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 g 5.11g Prune
Fructose g 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
Vitamin A 1272IU 781IU Passion fruit
Vitamin E 0.02mg 0.43mg Prune
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 mg 0.422mg Prune
Vitamin B6 0.1mg 0.205mg Prune
Folate 14µg 4µg Passion fruit
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 59.5µg Prune
Tryptophan mg 0.025mg Prune
Threonine mg 0.049mg Prune
Isoleucine mg 0.041mg Prune
Leucine mg 0.066mg Prune
Lysine mg 0.05mg Prune
Methionine mg 0.016mg Prune
Phenylalanine mg 0.052mg Prune
Valine mg 0.056mg Prune
Histidine mg 0.027mg Prune
Cholesterol 0mg 0mg
Trans Fat 0g g 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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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
31
Prune
Mineral Summary Score
22
Passion fruit
35
Prune

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
13%
Prune
Carbohydrates
23%
Passion fruit
64%
Prune
Fats
3%
Passion fruit
2%
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.