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  6. Passion fruit vs. Smoothie

Passion fruit vs. Smoothie — In-Depth Nutrition Comparison

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How are Passion fruit and Smoothie different?

  • Passion fruit is richer in Fiber, Iron, Potassium, and Vitamin C, while Smoothie is higher in Vitamin B12.
  • Passion fruit covers your daily need of Fiber 42% more than Smoothie.
  • Passion fruit contains 15 times more Potassium than Smoothie. Passion fruit contains 348mg of Potassium, while Smoothie contains 24mg.
  • Smoothie is lower in Sugar.

Passion-fruit, (granadilla), purple, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana types were used in this article.

Infographic

Passion fruit vs Smoothie 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
8
:
1
Smoothie
Smoothie
Contains more Iron +966.7%
Contains more Potassium +1350%
Contains more Calcium +241.7%
Equal in Sodium - 29
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Smoothie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 6% 0% 0% 3% 4% 0% 0% 0% 0%
Contains more Iron +966.7%
Contains more Potassium +1350%
Contains more Calcium +241.7%
Equal in Sodium - 29

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
10
:
1
Smoothie
Smoothie
Contains more Vitamin A +211.8%
Contains more Vitamin C +22.4%
Contains more Vitamin B3 +83.8%
Contains more Vitamin B6 +22%
Contains more Vitamin B12 +∞%
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%
Smoothie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 0% 0% 82% 0% 0% 16% 0% 19% 0% 30% 0%
Contains more Vitamin A +211.8%
Contains more Vitamin C +22.4%
Contains more Vitamin B3 +83.8%
Contains more Vitamin B6 +22%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
4
:
1
Smoothie
Smoothie
Contains more Protein +80.3%
Contains more Fats +∞%
Contains more Carbs +186.5%
Contains more Other +132.4%
Contains more Water +23.8%
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
Smoothie
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more Protein +80.3%
Contains more Fats +∞%
Contains more Carbs +186.5%
Contains more Other +132.4%
Contains more Water +23.8%

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 Smoothie
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Smoothie Opinion
Net carbs 12.98g 8.16g Passion fruit
Protein 2.2g 1.22g Passion fruit
Fats 0.7g 0g Passion fruit
Carbs 23.38g 8.16g Passion fruit
Calories 97kcal 37kcal Passion fruit
Sugar 11.2g 7.35g Smoothie
Fiber 10.4g 0g Passion fruit
Calcium 12mg 41mg Smoothie
Iron 1.6mg 0.15mg Passion fruit
Magnesium 29mg Passion fruit
Phosphorus 68mg Passion fruit
Potassium 348mg 24mg Passion fruit
Sodium 28mg 29mg Passion fruit
Zinc 0.1mg Passion fruit
Copper 0.086mg Passion fruit
Selenium 0.6µg Passion fruit
Vitamin A 1272IU 408IU Passion fruit
Vitamin A RAE 64µg Passion fruit
Vitamin E 0.02mg Passion fruit
Vitamin C 30mg 24.5mg Passion fruit
Vitamin B2 0.13mg Passion fruit
Vitamin B3 1.5mg 0.816mg Passion fruit
Vitamin B6 0.1mg 0.082mg Passion fruit
Folate 14µg Passion fruit
Vitamin B12 0µg 0.24µg Smoothie
Vitamin K 0.7µg Passion fruit
Saturated Fat 0.059g 0g Smoothie
Monounsaturated Fat 0.086g Passion fruit
Polyunsaturated fat 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Smoothie
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%
Smoothie
Minerals Daily Need Coverage Score
18%
Passion fruit
2%
Smoothie

Comparison summary

Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 3.85g)
Which food is lower in Saturated Fat?
Smoothie
Smoothie is lower in Saturated Fat (difference - 0.059g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
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)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.