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  6. Passion fruit vs. Brown rice

Passion fruit vs. Brown rice — In-Depth Nutrition Comparison

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How are passion fruit and brown rice different?

  • Passion fruit is richer in fiber, vitamin C, vitamin A, iron, and potassium, while brown rice is higher in vitamin B1, selenium, vitamin B3, zinc, and phosphorus.
  • Passion fruit covers your daily need for fiber, 35% more than brown rice.
  • Brown rice has a higher glycemic index (66) than passion fruit (16).

Passion-fruit, (granadilla), purple, raw and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Passion fruit vs Brown rice 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.
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +304.7%
Contains more IronIron +185.7%
Contains more MagnesiumMagnesium +34.5%
Contains more CopperCopper +23.3%
Contains more ZincZinc +610%
Contains more PhosphorusPhosphorus +51.5%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +866.7%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +88.4%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +55.6%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +70.7%
Contains more Vitamin B6Vitamin B6 +23%
Contains more CholineCholine +21.1%
~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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more OtherOther +79.5%
Contains more ProteinProtein +24.5%
Contains more FatsFats +38.6%
~equal in Carbs ~25.58g
~equal in Water ~70.27g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -77.3%
Contains more Poly. FatPolyunsaturated fat +12.3%
Contains more Mono. FatMonounsaturated fat +329.1%

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

All nutrients comparison - raw data values

Nutrient Passion fruit Brown rice DV% diff.
Manganese 0.974mg 42%
Fiber 10.4g 1.6g 35%
Vitamin C 30mg 0mg 33%
Vitamin B1 0mg 0.178mg 15%
Iron 1.6mg 0.56mg 13%
Starch 24.79g 10%
Selenium 0.6µg 5.8µg 9%
Potassium 348mg 86mg 8%
Vitamin B5 0.38mg 8%
Vitamin B3 1.5mg 2.561mg 7%
Vitamin A 64µg 0µg 7%
Zinc 0.1mg 0.71mg 6%
Phosphorus 68mg 103mg 5%
Vitamin B2 0.13mg 0.069mg 5%
Magnesium 29mg 39mg 2%
Vitamin B6 0.1mg 0.123mg 2%
Copper 0.086mg 0.106mg 2%
Saturated fat 0.059g 0.26g 1%
Folate 14µg 9µg 1%
Monounsaturated fat 0.086g 0.369g 1%
Calories 97kcal 123kcal 1%
Protein 2.2g 2.74g 1%
Vitamin E 0.02mg 0.17mg 1%
Sodium 28mg 4mg 1%
Calcium 12mg 3mg 1%
Carbs 23.38g 25.58g 1%
Fats 0.7g 0.97g 0%
Net carbs 12.98g 23.98g N/A
Sugar 11.2g 0.24g N/A
Vitamin K 0.7µg 0.2µg 0%
Choline 7.6mg 9.2mg 0%
Polyunsaturated fat 0.411g 0.366g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Brown rice
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
13%
Brown rice
Minerals Daily Need Coverage Score
18%
Passion fruit
32%
Brown rice

Comparison summary

Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 0.201g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 50)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 10.96g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 24mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.