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Passion fruit vs Pomegranate - In-Depth Nutrition Comparison

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What are the differences between Passion fruit and Pomegranate?

  • Passion fruit is higher in Fiber, Vitamin C, Iron, Vitamin B3, and Vitamin B2, yet Pomegranate is higher in Vitamin K, Copper, Vitamin A, Folate, and Vitamin B1.
  • Passion fruit's daily need coverage for Fiber is 26% more.
  • Passion fruit has 5 times more Iron than Pomegranate. While Passion fruit has 1.6mg of Iron, Pomegranate has only 0.3mg.

We used Passion-fruit, (granadilla), purple, raw and Pomegranates, raw types in this article.

Infographic

Passion fruit vs Pomegranate 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 +433.3%
Contains more Calcium +20%
Contains more Potassium +47.5%
Contains more Magnesium +141.7%
Contains more Phosphorus +88.9%
Contains more Copper +83.7%
Contains more Zinc +250%
Contains less Sodium -89.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 60% 4% 31% 21% 29% 3% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 3% 21% 9% 53% 10% 16% 1%
Contains more Iron +433.3%
Contains more Calcium +20%
Contains more Potassium +47.5%
Contains more Magnesium +141.7%
Contains more Phosphorus +88.9%
Contains more Copper +83.7%
Contains more Zinc +250%
Contains less Sodium -89.3%

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
:
Contains more Vitamin C +194.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +145.3%
Contains more Vitamin B3 +411.9%
Contains more Vitamin B6 +33.3%
Contains more Vitamin E +2900%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +2242.9%
Contains more Folate +171.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 77% 1% 0% 0% 30% 29% 0% 24% 0% 2% 11%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 0% 12% 0% 17% 13% 6% 23% 18% 0% 41% 29%
Contains more Vitamin C +194.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +145.3%
Contains more Vitamin B3 +411.9%
Contains more Vitamin B6 +33.3%
Contains more Vitamin E +2900%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +2242.9%
Contains more Folate +171.4%

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
16
Pomegranate
Mineral Summary Score
22
Passion fruit
15
Pomegranate

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
10%
Pomegranate
Carbohydrates
23%
Passion fruit
19%
Pomegranate
Fats
3%
Passion fruit
5%
Pomegranate

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 Pomegranate
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 25mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1)
Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 2.47g)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.061g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Passion fruit Pomegranate Opinion
Calories 97 83 Passion fruit
Protein 2.2 1.67 Passion fruit
Fats 0.7 1.17 Pomegranate
Vitamin C 30 10.2 Passion fruit
Carbs 23.38 18.7 Passion fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 1.6 0.3 Passion fruit
Calcium 12 10 Passion fruit
Potassium 348 236 Passion fruit
Magnesium 29 12 Passion fruit
Sugar 11.2 13.67 Passion fruit
Fiber 10.4 4 Passion fruit
Copper 0.086 0.158 Pomegranate
Zinc 0.1 0.35 Pomegranate
Starch
Phosphorus 68 36 Passion fruit
Sodium 28 3 Pomegranate
Vitamin A 1272 0 Passion fruit
Vitamin E 0.02 0.6 Pomegranate
Vitamin D 0 0
Vitamin B1 0 0.067 Pomegranate
Vitamin B2 0.13 0.053 Passion fruit
Vitamin B3 1.5 0.293 Passion fruit
Vitamin B5 0.377 Pomegranate
Vitamin B6 0.1 0.075 Passion fruit
Vitamin B12 0 0
Vitamin K 0.7 16.4 Pomegranate
Folate 14 38 Pomegranate
Trans Fat 0 0
Saturated Fat 0.059 0.12 Passion fruit
Monounsaturated Fat 0.086 0.093 Pomegranate
Polyunsaturated fat 0.411 0.079 Passion fruit
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.