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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 RAE, and Vitamin E .
  • Pumpkin covers your daily need of Vitamin A RAE 40% 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.

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.
Passion fruit
Passion fruit
5
:
5
Pumpkin
Pumpkin
Contains more Iron +100%
Contains more Magnesium +141.7%
Contains more Phosphorus +54.5%
Contains more Selenium +100%
Contains more Calcium +75%
Contains less Sodium -96.4%
Contains more Zinc +220%
Contains more Copper +47.7%
Equal in Potassium - 340
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Iron +100%
Contains more Magnesium +141.7%
Contains more Phosphorus +54.5%
Contains more Selenium +100%
Contains more Calcium +75%
Contains less Sodium -96.4%
Contains more Zinc +220%
Contains more Copper +47.7%
Equal in Potassium - 340

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.
Passion fruit
Passion fruit
4
:
6
Pumpkin
Pumpkin
Contains more Vitamin C +233.3%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B3 +150%
Contains more Vitamin B6 +63.9%
Contains more Vitamin A +569.3%
Contains more Vitamin E +5200%
Contains more Vitamin B1 +∞%
Contains more Folate +14.3%
Contains more Vitamin K +57.1%
Passion fruit
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%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +233.3%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B3 +150%
Contains more Vitamin B6 +63.9%
Contains more Vitamin A +569.3%
Contains more Vitamin E +5200%
Contains more Vitamin B1 +∞%
Contains more Folate +14.3%
Contains more Vitamin K +57.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
3
:
2
Pumpkin
Pumpkin
Contains more Protein +120%
Contains more Fats +600%
Contains more Carbs +259.7%
Contains more Water +25.6%
Equal in Other - 0.8
Passion fruit
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +120%
Contains more Fats +600%
Contains more Carbs +259.7%
Contains more Water +25.6%
Equal in Other - 0.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Passion fruit
Passion fruit
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +561.5%
Contains more Polyunsaturated fat +8120%
Contains less Saturated Fat -11.9%
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Monounsaturated Fat +561.5%
Contains more Polyunsaturated fat +8120%
Contains less Saturated Fat -11.9%

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

All nutrients comparison - raw data values

Nutrient Passion fruit Pumpkin Opinion
Net carbs 12.98g 6g Passion fruit
Protein 2.2g 1g Passion fruit
Fats 0.7g 0.1g Passion fruit
Carbs 23.38g 6.5g Passion fruit
Calories 97kcal 26kcal Passion fruit
Sugar 11.2g 2.76g Pumpkin
Fiber 10.4g 0.5g Passion fruit
Calcium 12mg 21mg Pumpkin
Iron 1.6mg 0.8mg Passion fruit
Magnesium 29mg 12mg Passion fruit
Phosphorus 68mg 44mg Passion fruit
Potassium 348mg 340mg Passion fruit
Sodium 28mg 1mg Pumpkin
Zinc 0.1mg 0.32mg Pumpkin
Copper 0.086mg 0.127mg Pumpkin
Manganese 0.125mg Pumpkin
Selenium 0.6µg 0.3µg Passion fruit
Vitamin A 1272IU 8513IU Pumpkin
Vitamin A RAE 64µg 426µg Pumpkin
Vitamin E 0.02mg 1.06mg Pumpkin
Vitamin C 30mg 9mg Passion fruit
Vitamin B1 0mg 0.05mg Pumpkin
Vitamin B2 0.13mg 0.11mg Passion fruit
Vitamin B3 1.5mg 0.6mg Passion fruit
Vitamin B5 0.298mg Pumpkin
Vitamin B6 0.1mg 0.061mg Passion fruit
Folate 14µg 16µg Pumpkin
Vitamin K 0.7µg 1.1µg Pumpkin
Tryptophan 0.012mg Pumpkin
Threonine 0.029mg Pumpkin
Isoleucine 0.031mg Pumpkin
Leucine 0.046mg Pumpkin
Lysine 0.054mg Pumpkin
Methionine 0.011mg Pumpkin
Phenylalanine 0.032mg Pumpkin
Valine 0.035mg Pumpkin
Histidine 0.016mg Pumpkin
Saturated Fat 0.059g 0.052g Pumpkin
Monounsaturated Fat 0.086g 0.013g Passion fruit
Polyunsaturated fat 0.411g 0.005g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
55%
Pumpkin
Minerals Daily Need Coverage Score
18%
Passion fruit
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 8.44g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 36)
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.
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.

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.