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Passion fruit vs Raspberry - In-Depth Nutrition Comparison

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Summary of differences between Passion fruit and Raspberry

  • Passion fruit has more Fiber, Iron, Vitamin B2, Vitamin A RAE, Potassium, Vitamin B3, and Phosphorus, while Raspberry has more Vitamin K, and Vitamin E .
  • Passion fruit covers your daily need of Fiber 16% more than Raspberry.
  • Passion fruit contains 32 times more Vitamin A RAE than Raspberry. While Passion fruit contains 64µg of Vitamin A RAE, Raspberry contains only 2µg.

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

Infographic

Passion fruit vs Raspberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +131.9%
Contains more Magnesium +31.8%
Contains more Phosphorus +134.5%
Contains more Potassium +130.5%
Contains more Calcium +108.3%
Contains less Sodium -96.4%
Contains more Zinc +320%
Equal in Copper - 0.09
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Contains more Iron +131.9%
Contains more Magnesium +31.8%
Contains more Phosphorus +134.5%
Contains more Potassium +130.5%
Contains more Calcium +108.3%
Contains less Sodium -96.4%
Contains more Zinc +320%
Equal in Copper - 0.09

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +3754.5%
Contains more Vitamin C +14.5%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +150.8%
Contains more Vitamin B6 +81.8%
Contains more Vitamin E +4250%
Contains more Vitamin B1 +∞%
Contains more Folate +50%
Contains more Vitamin K +1014.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Contains more Vitamin A +3754.5%
Contains more Vitamin C +14.5%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +150.8%
Contains more Vitamin B6 +81.8%
Contains more Vitamin E +4250%
Contains more Vitamin B1 +∞%
Contains more Folate +50%
Contains more Vitamin K +1014.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Passion fruit Raspberry
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 Raspberry Opinion
Net carbs 12.98g 5.44g Passion fruit
Protein 2.2g 1.2g Passion fruit
Fats 0.7g 0.65g Passion fruit
Carbs 23.38g 11.94g Passion fruit
Calories 97kcal 52kcal Passion fruit
Starch g 0g Raspberry
Fructose g 2.35g Raspberry
Sugar 11.2g 4.42g Raspberry
Fiber 10.4g 6.5g Passion fruit
Calcium 12mg 25mg Raspberry
Iron 1.6mg 0.69mg Passion fruit
Magnesium 29mg 22mg Passion fruit
Phosphorus 68mg 29mg Passion fruit
Potassium 348mg 151mg Passion fruit
Sodium 28mg 1mg Raspberry
Zinc 0.1mg 0.42mg Raspberry
Copper 0.086mg 0.09mg Raspberry
Vitamin A 1272IU 33IU Passion fruit
Vitamin E 0.02mg 0.87mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 26.2mg Passion fruit
Vitamin B1 0mg 0.032mg Raspberry
Vitamin B2 0.13mg 0.038mg Passion fruit
Vitamin B3 1.5mg 0.598mg Passion fruit
Vitamin B5 mg 0.329mg Raspberry
Vitamin B6 0.1mg 0.055mg Passion fruit
Folate 14µg 21µg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 7.8µg Raspberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.059g 0.019g Raspberry
Monounsaturated Fat 0.086g 0.064g Passion fruit
Polyunsaturated fat 0.411g 0.375g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Raspberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Passion fruit
17
Raspberry
Mineral Summary Score
22
Passion fruit
15
Raspberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Passion fruit
7%
Raspberry
Carbohydrates
23%
Passion fruit
12%
Raspberry
Fats
3%
Passion fruit
3%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 6.78g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.3)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 10)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/nutrients
  2. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.