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  6. Passion fruit vs. Raisin

Passion fruit vs. Raisin — In-Depth Nutrition Comparison

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How are passion fruit and raisins different?

  • Passion fruit is higher in vitamin C, fiber, and vitamin A; however, raisins are richer in copper, potassium, vitamin B1, and vitamin B6.
  • Daily need coverage for vitamin C for passion fruit is 31% higher.
  • Passion fruit has a lower glycemic index (16) than raisins (64).

Passion-fruit, (granadilla), purple, raw and Raisins, seedless are the varieties used in this article.

Infographic

Passion fruit vs Raisin 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%
Raisin
Raisin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +115.2%
Contains more IronIron +17.5%
Contains more CopperCopper +269.8%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +48.5%
Contains less SodiumSodium -60.7%
~equal in Selenium ~0.6µg

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%
Raisin
Raisin
6
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +1204.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +95.8%
Contains more FolateFolate +180%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B6Vitamin B6 +74%
Contains more Vitamin KVitamin K +400%
Contains more CholineCholine +46.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.125mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Raisin DV% diff.
Fructose 29.68g 37%
Vitamin C 30mg 2.3mg 31%
Fiber 10.4g 3.7g 27%
Copper 0.086mg 0.318mg 26%
Carbs 23.38g 79.18g 19%
Manganese 0.299mg 13%
Potassium 348mg 749mg 12%
Calories 97kcal 299kcal 10%
Vitamin B1 0mg 0.106mg 9%
Vitamin A 64µg 0µg 7%
Vitamin B6 0.1mg 0.174mg 6%
Phosphorus 68mg 101mg 5%
Vitamin B3 1.5mg 0.766mg 5%
Iron 1.6mg 1.88mg 4%
Calcium 12mg 50mg 4%
Protein 2.2g 3.07g 2%
Polyunsaturated fat 0.411g 0.037g 2%
Folate 14µg 5µg 2%
Vitamin B5 0.095mg 2%
Vitamin K 0.7µg 3.5µg 2%
Magnesium 29mg 32mg 1%
Vitamin E 0.02mg 0.12mg 1%
Sodium 28mg 11mg 1%
Starch 2.7g 1%
Zinc 0.1mg 0.22mg 1%
Choline 7.6mg 11.1mg 1%
Fats 0.7g 0.46g 0%
Net carbs 12.98g 75.48g N/A
Sugar 11.2g 59.19g N/A
Selenium 0.6µg 0.6µg 0%
Vitamin B2 0.13mg 0.125mg 0%
Saturated fat 0.059g 0.058g 0%
Monounsaturated fat 0.086g 0.051g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

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
Raisin
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more FatsFats +52.2%
Contains more WaterWater +372.7%
Contains more ProteinProtein +39.5%
Contains more CarbsCarbs +238.7%
Contains more OtherOther +135.4%

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
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +68.6%
Contains more Poly. FatPolyunsaturated fat +1010.8%
~equal in Saturated fat ~0.058g

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.