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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, Iron, Potassium, and Vitamin A RAE, while Brown rice is higher in Vitamin B1, Selenium, Vitamin B3, Zinc, and Phosphorus.
  • Passion fruit covers your daily need of Fiber 35% more than Brown rice.

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.
Passion fruit
Passion fruit
3
:
7
Brown rice
Brown rice
Contains more Calcium +300%
Contains more Iron +185.7%
Contains more Potassium +304.7%
Contains more Magnesium +34.5%
Contains more Phosphorus +51.5%
Contains less Sodium -85.7%
Contains more Zinc +610%
Contains more Copper +23.3%
Contains more Selenium +866.7%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +300%
Contains more Iron +185.7%
Contains more Potassium +304.7%
Contains more Magnesium +34.5%
Contains more Phosphorus +51.5%
Contains less Sodium -85.7%
Contains more Zinc +610%
Contains more Copper +23.3%
Contains more Selenium +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.
Passion fruit
Passion fruit
5
:
5
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +88.4%
Contains more Folate +55.6%
Contains more Vitamin K +250%
Contains more Vitamin E +750%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +70.7%
Contains more Vitamin B6 +23%
Passion fruit
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%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +88.4%
Contains more Folate +55.6%
Contains more Vitamin K +250%
Contains more Vitamin E +750%
Contains more Vitamin B1 +∞%
Contains more Vitamin B3 +70.7%
Contains more Vitamin B6 +23%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
2
:
3
Brown rice
Brown rice
Contains more Other +79.5%
Contains more Protein +24.5%
Contains more Fats +38.6%
Equal in Carbs - 25.58
Equal in Water - 70.27
Passion fruit
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Brown rice
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 Other +79.5%
Contains more Protein +24.5%
Contains more Fats +38.6%
Equal in Carbs - 25.58
Equal in Water - 70.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Passion fruit
Passion fruit
2
:
1
Brown rice
Brown rice
Contains less Saturated Fat -77.3%
Contains more Polyunsaturated fat +12.3%
Contains more Monounsaturated Fat +329.1%
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -77.3%
Contains more Polyunsaturated fat +12.3%
Contains more Monounsaturated 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 Opinion
Net carbs 12.98g 23.98g Brown rice
Protein 2.2g 2.74g Brown rice
Fats 0.7g 0.97g Brown rice
Carbs 23.38g 25.58g Brown rice
Calories 97kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 11.2g 0.24g Brown rice
Fiber 10.4g 1.6g Passion fruit
Calcium 12mg 3mg Passion fruit
Iron 1.6mg 0.56mg Passion fruit
Magnesium 29mg 39mg Brown rice
Phosphorus 68mg 103mg Brown rice
Potassium 348mg 86mg Passion fruit
Sodium 28mg 4mg Brown rice
Zinc 0.1mg 0.71mg Brown rice
Copper 0.086mg 0.106mg Brown rice
Manganese 0.974mg Brown rice
Selenium 0.6µg 5.8µg Brown rice
Vitamin A 1272IU 0IU Passion fruit
Vitamin A RAE 64µg 0µg Passion fruit
Vitamin E 0.02mg 0.17mg Brown rice
Vitamin C 30mg 0mg Passion fruit
Vitamin B1 0mg 0.178mg Brown rice
Vitamin B2 0.13mg 0.069mg Passion fruit
Vitamin B3 1.5mg 2.561mg Brown rice
Vitamin B5 0.38mg Brown rice
Vitamin B6 0.1mg 0.123mg Brown rice
Folate 14µg 9µg Passion fruit
Vitamin K 0.7µg 0.2µg Passion fruit
Tryptophan 0.033mg Brown rice
Threonine 0.095mg Brown rice
Isoleucine 0.109mg Brown rice
Leucine 0.214mg Brown rice
Lysine 0.099mg Brown rice
Methionine 0.058mg Brown rice
Phenylalanine 0.133mg Brown rice
Valine 0.151mg Brown rice
Histidine 0.066mg Brown rice
Saturated Fat 0.059g 0.26g Passion fruit
Monounsaturated Fat 0.086g 0.369g Brown rice
Polyunsaturated fat 0.411g 0.366g Passion fruit
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Passion fruit
14%
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.