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Passion fruit vs. Soft serve — In-Depth Nutrition Comparison

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What are the differences between passion fruit and soft serve?

  • Passion fruit is higher in fiber, vitamin C, iron, vitamin A, and vitamin B3, yet soft serve is higher in vitamin B12, calcium, and phosphorus.
  • Passion fruit's daily need coverage for fiber is 39% more.
  • Passion fruit has 38 times more vitamin C than soft serve. While passion fruit has 30mg of vitamin C, soft serve has only 0.8mg.
  • The amount of saturated fat in passion fruit is lower.
  • The glycemic index of passion fruit is lower.

We used Passion-fruit, (granadilla), purple, raw and Ice cream, soft serve, chocolate types in this article.

Infographic

Passion fruit vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +96.6%
Contains more IronIron +661.9%
Contains more CopperCopper +186.7%
Contains less SodiumSodium -54.1%
Contains more CalciumCalcium +991.7%
Contains more ZincZinc +420%
Contains more PhosphorusPhosphorus +70.6%
Contains more SeleniumSelenium +400%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +3650%
Contains more Vitamin B3Vitamin B3 +1478.9%
Contains more Vitamin B6Vitamin B6 +108.3%
Contains more FolateFolate +55.6%
Contains more Vitamin AVitamin A +153.1%
Contains more Vitamin EVitamin E +2950%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +28.6%
Contains more CholineCholine +242.1%

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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more WaterWater +22%
Contains more ProteinProtein +86.4%
Contains more FatsFats +1757.1%
Contains more OtherOther +13.9%
~equal in Carbs ~22.2g

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +3958.1%
Contains more Poly. FatPolyunsaturated fat +11.9%

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

All nutrients comparison - raw data values

Nutrient Passion fruit Soft serve DV% diff.
Fiber 10.4g 0.7g 39%
Saturated fat 0.059g 7.46g 34%
Vitamin C 30mg 0.8mg 32%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Fats 0.7g 13g 19%
Iron 1.6mg 0.21mg 17%
Calcium 12mg 131mg 12%
Vitamin A 64µg 162µg 11%
Vitamin B5 0.506mg 10%
Vitamin B3 1.5mg 0.095mg 9%
Monounsaturated fat 0.086g 3.49g 9%
Phosphorus 68mg 116mg 7%
Calories 97kcal 222kcal 6%
Copper 0.086mg 0.03mg 6%
Potassium 348mg 177mg 5%
Protein 2.2g 4.1g 4%
Vitamin B2 0.13mg 0.182mg 4%
Vitamin B6 0.1mg 0.048mg 4%
Vitamin B1 0mg 0.049mg 4%
Selenium 0.6µg 3µg 4%
Vitamin E 0.02mg 0.61mg 4%
Zinc 0.1mg 0.52mg 4%
Vitamin D 0µg 0.7µg 4%
Magnesium 29mg 12mg 4%
Vitamin D 0IU 29IU 4%
Choline 7.6mg 26mg 3%
Caffeine 0mg 2mg 1%
Sodium 28mg 61mg 1%
Folate 14µg 9µg 1%
Carbs 23.38g 22.2g 0%
Net carbs 12.98g 21.5g N/A
Sugar 11.2g 21.16g N/A
Manganese 0.005mg 0%
Vitamin K 0.7µg 0.9µg 0%
Polyunsaturated fat 0.411g 0.46g 0%
Tryptophan 0.048mg 0%
Threonine 0.169mg 0%
Isoleucine 0.215mg 0%
Leucine 0.353mg 0%
Lysine 0.296mg 0%
Methionine 0.091mg 0%
Phenylalanine 0.176mg 0%
Valine 0.241mg 0%
Histidine 0.099mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Soft serve
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
20%
Soft serve
Minerals Daily Need Coverage Score
18%
Passion fruit
17%
Soft serve

Comparison summary

Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $2)
Which food is richer in vitamins?
Soft serve
Soft serve is relatively richer in vitamins
Which food is lower in Cholesterol?
Passion fruit
Passion fruit is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 9.96g)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 33mg)
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 7.401g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 63)
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
  2. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.