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Passion fruit vs. Rye — In-Depth Nutrition Comparison

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Summary of differences between passion fruit and rye

  • Passion fruit has more vitamin C and vitamin A, while rye has more phosphorus, copper, vitamin B1, selenium, zinc, magnesium, fiber, and vitamin B3.
  • Rye covers your daily need for phosphorus, 38% more than passion fruit.
  • Passion fruit has a lower glycemic index. The glycemic index of passion fruit is 16, while the glycemic index of rye is 34.

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

Infographic

Passion fruit vs Rye 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%
Rye
Rye
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +279.3%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +46.6%
Contains more IronIron +64.4%
Contains more CopperCopper +326.7%
Contains more ZincZinc +2550%
Contains more PhosphorusPhosphorus +388.2%
Contains less SodiumSodium -92.9%
Contains more SeleniumSelenium +2216.7%

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%
Rye
Rye
9
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6300%
Contains more Vitamin EVitamin E +4150%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +93.1%
Contains more Vitamin B3Vitamin B3 +184.7%
Contains more Vitamin B6Vitamin B6 +194%
Contains more Vitamin KVitamin K +742.9%
Contains more FolateFolate +171.4%
Contains more CholineCholine +300%
~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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +588%
Contains more ProteinProtein +370%
Contains more FatsFats +132.9%
Contains more CarbsCarbs +224.5%
Contains more OtherOther +98.7%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -70.1%
Contains more Mono. FatMonounsaturated fat +141.9%
Contains more Poly. FatPolyunsaturated fat +86.6%

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

All nutrients comparison - raw data values

Nutrient Passion fruit Rye DV% diff.
Manganese 2.577mg 112%
Phosphorus 68mg 332mg 38%
Vitamin C 30mg 0mg 33%
Copper 0.086mg 0.367mg 31%
Vitamin B5 1.456mg 29%
Vitamin B1 0mg 0.316mg 26%
Selenium 0.6µg 13.9µg 24%
Zinc 0.1mg 2.65mg 23%
Magnesium 29mg 110mg 19%
Fiber 10.4g 15.1g 19%
Carbs 23.38g 75.86g 17%
Vitamin B3 1.5mg 4.27mg 17%
Protein 2.2g 10.34g 16%
Vitamin B6 0.1mg 0.294mg 15%
Iron 1.6mg 2.63mg 13%
Calories 97kcal 338kcal 12%
Vitamin B2 0.13mg 0.251mg 9%
Vitamin A 64µg 1µg 7%
Vitamin E 0.02mg 0.85mg 6%
Folate 14µg 38µg 6%
Potassium 348mg 510mg 5%
Vitamin K 0.7µg 5.9µg 4%
Choline 7.6mg 30.4mg 4%
Polyunsaturated fat 0.411g 0.767g 2%
Saturated fat 0.059g 0.197g 1%
Fats 0.7g 1.63g 1%
Calcium 12mg 24mg 1%
Sodium 28mg 2mg 1%
Net carbs 12.98g 60.76g N/A
Sugar 11.2g 0.98g N/A
Monounsaturated fat 0.086g 0.208g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Rye
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
35%
Rye
Minerals Daily Need Coverage Score
18%
Passion fruit
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 10.22g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 26mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 0.138g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 18)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.