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  6. Passion fruit vs. Pumpkin

Passion fruit vs. Pumpkin — In-Depth Nutrition Comparison

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Summary of differences between passion fruit and pumpkin

  • Passion fruit has more fiber, vitamin C, iron, and vitamin B3, while pumpkin has more vitamin A and vitamin E.
  • Pumpkin covers your daily need for vitamin A, 145% more than passion fruit.
  • Passion fruit contains 21 times more fiber than pumpkin. While passion fruit contains 10.4g of fiber, pumpkin contains only 0.5g.
  • The amount of sugar in pumpkin is lower.
  • Passion fruit has a lower glycemic index. The glycemic index of passion fruit is 16, while the glycemic index of pumpkin is 52.

These are the specific foods used in this comparison Passion-fruit, (granadilla), purple, raw and Pumpkin, raw.

Infographic

Passion fruit vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +141.7%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +54.5%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +75%
Contains more CopperCopper +47.7%
Contains more ZincZinc +220%
Contains less SodiumSodium -96.4%
~equal in Potassium ~340mg

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%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B6Vitamin B6 +63.9%
Contains more Vitamin AVitamin A +565.6%
Contains more Vitamin EVitamin E +5200%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +57.1%
Contains more FolateFolate +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.2mg

All nutrients comparison - raw data values

Nutrient Passion fruit Pumpkin DV% diff.
Vitamin A 64µg 426µg 40%
Fiber 10.4g 0.5g 40%
Vitamin C 30mg 9mg 23%
Iron 1.6mg 0.8mg 10%
Vitamin E 0.02mg 1.06mg 7%
Vitamin B5 0.298mg 6%
Vitamin B3 1.5mg 0.6mg 6%
Carbs 23.38g 6.5g 6%
Manganese 0.125mg 5%
Copper 0.086mg 0.127mg 5%
Calories 97kcal 26kcal 4%
Vitamin B1 0mg 0.05mg 4%
Magnesium 29mg 12mg 4%
Phosphorus 68mg 44mg 3%
Vitamin B6 0.1mg 0.061mg 3%
Polyunsaturated fat 0.411g 0.005g 3%
Zinc 0.1mg 0.32mg 2%
Protein 2.2g 1g 2%
Vitamin B2 0.13mg 0.11mg 2%
Folate 14µg 16µg 1%
Sodium 28mg 1mg 1%
Calcium 12mg 21mg 1%
Selenium 0.6µg 0.3µg 1%
Fats 0.7g 0.1g 1%
Net carbs 12.98g 6g N/A
Potassium 348mg 340mg 0%
Sugar 11.2g 2.76g N/A
Vitamin K 0.7µg 1.1µg 0%
Choline 7.6mg 8.2mg 0%
Saturated fat 0.059g 0.052g 0%
Monounsaturated fat 0.086g 0.013g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +120%
Contains more FatsFats +600%
Contains more CarbsCarbs +259.7%
Contains more WaterWater +25.6%
~equal in Other ~0.8g

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +561.5%
Contains more Poly. FatPolyunsaturated fat +8120%
Contains less Sat. FatSaturated fat -11.9%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.