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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.7 g
Carbs:
23.38 g
Water:
72.93 g
Other:
0.79 g
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
Saturated fat:
Sat. Fat
0.059 g
Monounsaturated fat:
Mono. Fat
0.086 g
Polyunsaturated fat:
Poly. Fat
0.411 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
23%
Minerals Daily Need Coverage Score
18%
16%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 8.44g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Pumpkin is lower in Saturated fat (difference - 0.007g)
Which food is cheaper?
Pumpkin is cheaper (difference - $1.8)
Which food is lower in glycemic index?
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.