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Passion fruit vs. Seaweed — In-Depth Nutrition Comparison

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What are the main differences between passion fruit and seaweed?

  • Passion fruit is richer in fiber, vitamin C, and vitamin A, yet seaweed is richer in vitamin K, folate, magnesium, iron, calcium, and zinc.
  • Seaweed's daily need coverage for vitamin K is 54% higher.
  • Passion fruit has 11 times more vitamin A than seaweed. Passion fruit has 1272IU of vitamin A, while seaweed has 116IU.
  • Passion fruit contains less sodium.

We used Passion-fruit, (granadilla), purple, raw and Seaweed, kelp, raw types in this comparison.

Infographic

Passion fruit vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +291%
Contains more PhosphorusPhosphorus +61.9%
Contains less SodiumSodium -88%
Contains more MagnesiumMagnesium +317.2%
Contains more CalciumCalcium +1300%
Contains more IronIron +78.1%
Contains more CopperCopper +51.2%
Contains more ZincZinc +1130%
Contains more SeleniumSelenium +16.7%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +966.7%
Contains more Vitamin B3Vitamin B3 +219.1%
Contains more Vitamin B6Vitamin B6 +4900%
Contains more Vitamin EVitamin E +4250%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin KVitamin K +9328.6%
Contains more FolateFolate +1185.7%
Contains more CholineCholine +68.4%
~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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +31%
Contains more FatsFats +25%
Contains more CarbsCarbs +144.3%
Contains more WaterWater +11.9%
Contains more OtherOther +736.7%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -76.1%
Contains more Poly. FatPolyunsaturated fat +774.5%
Contains more Mono. FatMonounsaturated fat +14%

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

All nutrients comparison - raw data values

Nutrient Passion fruit Seaweed DV% diff.
Vitamin K 0.7µg 66µg 54%
Folate 14µg 180µg 42%
Fiber 10.4g 1.3g 36%
Vitamin C 30mg 3mg 30%
Magnesium 29mg 121mg 22%
Calcium 12mg 168mg 16%
Iron 1.6mg 2.85mg 16%
Vitamin B5 0.642mg 13%
Zinc 0.1mg 1.23mg 10%
Manganese 0.2mg 9%
Sodium 28mg 233mg 9%
Vitamin B6 0.1mg 0.002mg 8%
Potassium 348mg 89mg 8%
Vitamin B3 1.5mg 0.47mg 6%
Vitamin A 64µg 6µg 6%
Vitamin E 0.02mg 0.87mg 6%
Copper 0.086mg 0.13mg 5%
Carbs 23.38g 9.57g 5%
Phosphorus 68mg 42mg 4%
Vitamin B1 0mg 0.05mg 4%
Calories 97kcal 43kcal 3%
Vitamin B2 0.13mg 0.15mg 2%
Polyunsaturated fat 0.411g 0.047g 2%
Protein 2.2g 1.68g 1%
Choline 7.6mg 12.8mg 1%
Saturated fat 0.059g 0.247g 1%
Fats 0.7g 0.56g 0%
Net carbs 12.98g 8.27g N/A
Sugar 11.2g 0.6g N/A
Selenium 0.6µg 0.7µg 0%
Monounsaturated fat 0.086g 0.098g 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Seaweed
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
33%
Seaweed
Minerals Daily Need Coverage Score
18%
Passion fruit
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 10.6g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 16)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $2)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 205mg)
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 0.188g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.