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Passion fruit vs. Puff pastry — In-Depth Nutrition Comparison

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Important differences between Passion fruit and Puff pastry

  • Passion fruit has more Fiber, and Vitamin C, however, Puff pastry is richer in Selenium, Vitamin B1, Vitamin B3, Vitamin K, Iron, Folate, and Vitamin B2.
  • Puff pastry's daily need coverage for Selenium is 43% more.
  • Passion fruit contains less Saturated Fat.

The food varieties used in the comparison are Passion-fruit, (granadilla), purple, raw and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Passion fruit vs Puff pastry 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +20%
Contains more Magnesium +81.3%
Contains more Phosphorus +13.3%
Contains more Potassium +461.3%
Contains less Sodium -88.9%
Contains more Iron +62.5%
Contains more Zinc +440%
Contains more Copper +33.7%
Contains more Selenium +3983.3%
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 3% 98% 12% 26% 6% 33% 15% 39% 65% 134%
Contains more Calcium +20%
Contains more Magnesium +81.3%
Contains more Phosphorus +13.3%
Contains more Potassium +461.3%
Contains less Sodium -88.9%
Contains more Iron +62.5%
Contains more Zinc +440%
Contains more Copper +33.7%
Contains more Selenium +3983.3%

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.
:
Contains more Vitamin A +127100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +426.3%
Contains more Vitamin E +2650%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +98.5%
Contains more Vitamin B3 +153.3%
Contains more Folate +292.9%
Contains more Vitamin K +2228.6%
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 1% 11% 0% 0% 81% 60% 72% 0% 5% 42% 0% 41%
Contains more Vitamin A +127100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +426.3%
Contains more Vitamin E +2650%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +98.5%
Contains more Vitamin B3 +153.3%
Contains more Folate +292.9%
Contains more Vitamin K +2228.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +885.5%
Contains more Protein +236.4%
Contains more Fats +5400%
Contains more Carbs +95.5%
Contains more Other +26.6%
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more Water +885.5%
Contains more Protein +236.4%
Contains more Fats +5400%
Contains more Carbs +95.5%
Contains more Other +26.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +10165.1%
Contains more Polyunsaturated fat +5308.3%
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
15% 24% 61%
Saturated Fat: 5.502 g
Monounsaturated Fat: 8.828 g
Polyunsaturated fat: 22.228 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +10165.1%
Contains more Polyunsaturated fat +5308.3%

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 Puff pastry
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Puff pastry Opinion
Net carbs 12.98g 44.2g Puff pastry
Protein 2.2g 7.4g Puff pastry
Fats 0.7g 38.5g Puff pastry
Carbs 23.38g 45.7g Puff pastry
Calories 97kcal 558kcal Puff pastry
Sugar 11.2g 0.75g Puff pastry
Fiber 10.4g 1.5g Passion fruit
Calcium 12mg 10mg Passion fruit
Iron 1.6mg 2.6mg Puff pastry
Magnesium 29mg 16mg Passion fruit
Phosphorus 68mg 60mg Passion fruit
Potassium 348mg 62mg Passion fruit
Sodium 28mg 253mg Passion fruit
Zinc 0.1mg 0.54mg Puff pastry
Copper 0.086mg 0.115mg Puff pastry
Manganese 0.495mg Puff pastry
Selenium 0.6µg 24.5µg Puff pastry
Vitamin A 1272IU 1IU Passion fruit
Vitamin A RAE 64µg 0µg Passion fruit
Vitamin E 0.02mg 0.55mg Puff pastry
Vitamin C 30mg 0mg Passion fruit
Vitamin B1 0mg 0.323mg Puff pastry
Vitamin B2 0.13mg 0.258mg Puff pastry
Vitamin B3 1.5mg 3.8mg Puff pastry
Vitamin B6 0.1mg 0.019mg Passion fruit
Folate 14µg 55µg Puff pastry
Vitamin K 0.7µg 16.3µg Puff pastry
Tryptophan 0.086mg Puff pastry
Threonine 0.198mg Puff pastry
Isoleucine 0.275mg Puff pastry
Leucine 0.514mg Puff pastry
Lysine 0.144mg Puff pastry
Methionine 0.131mg Puff pastry
Phenylalanine 0.367mg Puff pastry
Valine 0.312mg Puff pastry
Histidine 0.158mg Puff pastry
Saturated Fat 0.059g 5.502g Passion fruit
Monounsaturated Fat 0.086g 8.828g Puff pastry
Polyunsaturated fat 0.411g 22.228g Puff pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Puff pastry
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
26%
Puff pastry
Minerals Daily Need Coverage Score
18%
Passion fruit
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 10.45g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2)
Which food is richer in vitamins?
Puff pastry
Puff pastry is relatively richer in vitamins
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 225mg)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 5.443g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 40)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.