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Passion fruit vs. Salsa — In-Depth Nutrition Comparison

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How are passion fruit and salsa different?

  • Passion fruit is higher in fiber, vitamin C, vitamin A, vitamin B2, and phosphorus; however, salsa is richer in iron.
  • Daily need coverage for fiber for passion fruit is 36% higher.
  • Passion fruit contains 8 times more vitamin C than salsa. While passion fruit contains 30mg of vitamin C, salsa contains only 4mg.
  • Passion fruit has less sodium.

Passion-fruit, (granadilla), purple, raw and USDA Commodity, salsa are the varieties used in this article.

Infographic

Passion fruit vs Salsa 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%
Salsa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +81.3%
Contains more PotassiumPotassium +28.9%
Contains more PhosphorusPhosphorus +126.7%
Contains less SodiumSodium -93.5%
Contains more SeleniumSelenium +50%
Contains more IronIron +40%
Contains more CopperCopper +11.6%
Contains more ZincZinc +70%
~equal in Calcium ~12mg
~equal in Manganese ~mg

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%
Salsa
3
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +128.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +38.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B6Vitamin B6 +49%
Contains more FolateFolate +35.7%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~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
Salsa
2
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +46.7%
Contains more FatsFats +250%
Contains more CarbsCarbs +234%
Contains more WaterWater +23%
Contains more OtherOther +102.5%

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
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +437.5%
Contains more Poly. FatPolyunsaturated fat +284.1%
Contains less Sat. FatSaturated fat -50.8%

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

All nutrients comparison - raw data values

Nutrient Passion fruit Salsa DV% diff.
Fiber 10.4g 1.4g 36%
Vitamin C 30mg 4mg 29%
Sodium 28mg 430mg 17%
Vitamin B2 0.13mg 0.03mg 8%
Iron 1.6mg 2.24mg 8%
Phosphorus 68mg 30mg 5%
Carbs 23.38g 7g 5%
Vitamin B6 0.1mg 0.149mg 4%
Vitamin B1 0mg 0.05mg 4%
Vitamin A 64µg 28µg 4%
Vitamin B3 1.5mg 1.08mg 3%
Calories 97kcal 36kcal 3%
Magnesium 29mg 16mg 3%
Potassium 348mg 270mg 2%
Polyunsaturated fat 0.411g 0.107g 2%
Protein 2.2g 1.5g 1%
Zinc 0.1mg 0.17mg 1%
Fats 0.7g 0.2g 1%
Vitamin K 0.7µg 1%
Folate 14µg 19µg 1%
Choline 7.6mg 1%
Copper 0.086mg 0.096mg 1%
Net carbs 12.98g 5.6g N/A
Calcium 12mg 12mg 0%
Sugar 11.2g N/A
Vitamin E 0.02mg 0%
Selenium 0.6µg 0.4µg 0%
Saturated fat 0.059g 0.029g 0%
Monounsaturated fat 0.086g 0.016g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Salsa
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
9%
Salsa
Minerals Daily Need Coverage Score
18%
Passion fruit
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 11.2g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.03g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 16)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 402mg)
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
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.

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

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.