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Passion fruit vs. Pretzel — In-Depth Nutrition Comparison

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How are passion fruit and pretzel different?

  • Passion fruit is richer in vitamin C, fiber, and vitamin A, while pretzel is higher in folate, iron, vitamin B1, vitamin B3, vitamin B2, and phosphorus.
  • Pretzel covers your daily need for sodium, 53% more than passion fruit.
  • Passion fruit is lower in sodium.
  • Pretzel has a higher glycemic index (83) than passion fruit (16).

Passion-fruit, (granadilla), purple, raw and Snacks, pretzels, hard, plain, salted types were used in this article.

Infographic

Passion fruit vs Pretzel 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more PotassiumPotassium +56.1%
Contains less SodiumSodium -97.7%
Contains more CalciumCalcium +125%
Contains more IronIron +186.3%
Contains more CopperCopper +81.4%
Contains more ZincZinc +940%
Contains more PhosphorusPhosphorus +88.2%
Contains more SeleniumSelenium +633.3%
~equal in Magnesium ~29mg

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 7% 0% 9.4% 0% 106% 77% 99% 19% 17% 0% 7% 125% 16%
Contains more Vitamin CVitamin C +1328.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +35.1%
Contains more Vitamin EVitamin E +2250%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +155.4%
Contains more Vitamin B3Vitamin B3 +251.3%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +1085.7%
Contains more CholineCholine +288.2%
~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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more WaterWater +2230%
Contains more ProteinProtein +356.4%
Contains more FatsFats +318.6%
Contains more CarbsCarbs +243.8%
Contains more OtherOther +344.3%

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated fat -84.9%
Contains more Mono. FatMonounsaturated fat +745.3%
Contains more Poly. FatPolyunsaturated fat +214.1%

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

All nutrients comparison - raw data values

Nutrient Passion fruit Pretzel DV% diff.
Sodium 28mg 1240mg 53%
Manganese 1.015mg 44%
Folate 14µg 166µg 38%
Iron 1.6mg 4.58mg 37%
Vitamin B1 0mg 0.424mg 35%
Vitamin C 30mg 2.1mg 31%
Starch 72.58g 30%
Fiber 10.4g 3.4g 28%
Vitamin B3 1.5mg 5.27mg 24%
Carbs 23.38g 80.39g 19%
Protein 2.2g 10.04g 16%
Vitamin B2 0.13mg 0.332mg 16%
Calories 97kcal 384kcal 14%
Zinc 0.1mg 1.04mg 9%
Phosphorus 68mg 128mg 9%
Copper 0.086mg 0.156mg 8%
Selenium 0.6µg 4.4µg 7%
Vitamin A 64µg 0µg 7%
Polyunsaturated fat 0.411g 1.291g 6%
Vitamin B5 0.322mg 6%
Choline 7.6mg 29.5mg 4%
Potassium 348mg 223mg 4%
Fats 0.7g 2.93g 3%
Vitamin E 0.02mg 0.47mg 3%
Calcium 12mg 27mg 2%
Vitamin B6 0.1mg 0.074mg 2%
Vitamin K 0.7µg 2.8µg 2%
Saturated fat 0.059g 0.391g 2%
Monounsaturated fat 0.086g 0.727g 2%
Net carbs 12.98g 76.99g N/A
Magnesium 29mg 29mg 0%
Sugar 11.2g 2.21g N/A
Trans fat 0g 0.004g N/A
Tryptophan 0.097mg 0%
Threonine 0.25mg 0%
Isoleucine 0.407mg 0%
Leucine 0.757mg 0%
Lysine 0.257mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.52mg 0%
Valine 0.48mg 0%
Histidine 0.22mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 1.223g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Pretzel
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
37%
Pretzel
Minerals Daily Need Coverage Score
18%
Passion fruit
67%
Pretzel

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 8.99g)
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 1212mg)
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 0.332g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 67)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $0.4)
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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.