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  6. Passion fruit vs. Prickly pear

Passion fruit vs. Prickly pear — In-Depth Nutrition Comparison

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How are Passion fruit and Prickly pear different?

  • Passion fruit is richer in Fiber, Vitamin C, Iron, Vitamin A, Vitamin B3, Phosphorus, and Vitamin B2, while Prickly pear is higher in Magnesium.
  • Passion fruit covers your daily need of Fiber 27% more than Prickly pear.
  • Passion fruit contains 32 times more Vitamin A than Prickly pear. Passion fruit contains 64µg of Vitamin A, while Prickly pear contains 2µg.

Passion-fruit, (granadilla), purple, raw and Prickly pears, raw types were used in this article.

Infographic

Passion fruit vs Prickly pear 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 19% 11% 27% 3.3% 10% 0.65% 0% 3.3%
Contains more PotassiumPotassium +58.2%
Contains more IronIron +433.3%
Contains more PhosphorusPhosphorus +183.3%
Contains more MagnesiumMagnesium +193.1%
Contains more CalciumCalcium +366.7%
Contains more ZincZinc +20%
Contains less SodiumSodium -82.1%
~equal in Copper ~0.08mg
~equal in Manganese ~mg
~equal in Selenium ~0.6µg

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% 76% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
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 47% 2.6% 0% 0% 3.5% 14% 8.6% 0% 14% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +114.3%
Contains more Vitamin AVitamin A +2858.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +226.1%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~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
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 g
Contains more ProteinProtein +201.4%
Contains more FatsFats +37.3%
Contains more CarbsCarbs +144.3%
Contains more WaterWater +20%
Contains more OtherOther +107.6%

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
19% 21% 60%
Saturated Fat: Sat. Fat 0.067 g
Monounsaturated Fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated Fat -11.9%
Contains more Mono. FatMonounsaturated Fat +14.7%
Contains more Poly. FatPolyunsaturated fat +93%

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

All nutrients comparison - raw data values

Nutrient Passion fruit Prickly pear Opinion
Calories 97kcal 41kcal Passion fruit
Protein 2.2g 0.73g Passion fruit
Fats 0.7g 0.51g Passion fruit
Vitamin C 30mg 14mg Passion fruit
Net carbs 12.98g 5.97g Passion fruit
Carbs 23.38g 9.57g Passion fruit
Magnesium 29mg 85mg Prickly pear
Calcium 12mg 56mg Prickly pear
Potassium 348mg 220mg Passion fruit
Iron 1.6mg 0.3mg Passion fruit
Sugar 11.2g Prickly pear
Fiber 10.4g 3.6g Passion fruit
Copper 0.086mg 0.08mg Passion fruit
Zinc 0.1mg 0.12mg Prickly pear
Phosphorus 68mg 24mg Passion fruit
Sodium 28mg 5mg Prickly pear
Vitamin A 1272IU 43IU Passion fruit
Vitamin A 64µg 2µg Passion fruit
Vitamin E 0.02mg Passion fruit
Selenium 0.6µg 0.6µg
Vitamin B1 0mg 0.014mg Prickly pear
Vitamin B2 0.13mg 0.06mg Passion fruit
Vitamin B3 1.5mg 0.46mg Passion fruit
Vitamin B6 0.1mg 0.06mg Passion fruit
Vitamin K 0.7µg Passion fruit
Folate 14µg 6µg Passion fruit
Choline 7.6mg Passion fruit
Saturated Fat 0.059g 0.067g Passion fruit
Monounsaturated Fat 0.086g 0.075g Passion fruit
Polyunsaturated fat 0.411g 0.213g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Prickly pear
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Passion fruit
7%
Prickly pear
Minerals Daily Need Coverage Score
18%
Passion fruit
15%
Prickly pear

Comparison summary

Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Prickly pear
Prickly pear contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 9)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.008g)
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/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.