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Passion fruit vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between passion fruit and pumpkin seeds

  • Passion fruit has more vitamin C, vitamin A, and vitamin B3; however, pumpkin seeds have more zinc, copper, magnesium, fiber, iron, and potassium.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.
  • Pumpkin seeds have 100 times less vitamin C than passion fruit. Passion fruit has 30mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Passion fruit is lower in saturated fat.

Food types used in this article are Passion-fruit, (granadilla), purple, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Passion fruit vs Pumpkin seeds 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.
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +803.4%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +164.1%
Contains more IronIron +106.9%
Contains more CopperCopper +702.3%
Contains more ZincZinc +10200%
Contains more PhosphorusPhosphorus +35.3%
Contains less SodiumSodium -35.7%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +424.5%
Contains more Vitamin B6Vitamin B6 +170.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +∞%
~equal in Vitamin D ~0µg
~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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1520.7%
Contains more ProteinProtein +743.2%
Contains more FatsFats +2671.4%
Contains more CarbsCarbs +129.9%
Contains more OtherOther +381%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +6914%
Contains more Poly. FatPolyunsaturated fat +2051.8%

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 seeds
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Pumpkin seeds DV% diff.
Zinc 0.1mg 10.3mg 93%
Copper 0.086mg 0.69mg 67%
Polyunsaturated fat 0.411g 8.844g 56%
Magnesium 29mg 262mg 55%
Vitamin C 30mg 0.3mg 33%
Protein 2.2g 18.55g 33%
Fiber 10.4g 18.4g 32%
Fats 0.7g 19.4g 29%
Manganese 0.496mg 22%
Iron 1.6mg 3.31mg 21%
Calories 97kcal 446kcal 17%
Potassium 348mg 919mg 17%
Saturated fat 0.059g 3.67g 16%
Monounsaturated fat 0.086g 6.032g 15%
Carbs 23.38g 53.75g 10%
Vitamin B3 1.5mg 0.286mg 8%
Vitamin A 64µg 3µg 7%
Vitamin B2 0.13mg 0.052mg 6%
Vitamin B6 0.1mg 0.037mg 5%
Calcium 12mg 55mg 4%
Vitamin B1 0mg 0.034mg 3%
Phosphorus 68mg 92mg 3%
Selenium 0.6µg 1%
Choline 7.6mg 1%
Vitamin B5 0.056mg 1%
Vitamin K 0.7µg 1%
Folate 14µg 9µg 1%
Net carbs 12.98g 35.35g N/A
Sugar 11.2g N/A
Sodium 28mg 18mg 0%
Vitamin E 0.02mg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Pumpkin seeds
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
17%
Passion fruit
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
18%
Passion fruit
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 3.611g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 16)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $0.2)
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)

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.