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Passion fruit vs. Sour cherry — In-Depth Nutrition Comparison

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Summary of differences between passion fruit and sour cherries

  • Passion fruit has more fiber, vitamin C, iron, vitamin B3, phosphorus, and potassium, while sour cherries have more vitamin K.
  • Passion fruit covers your daily need for fiber, 37% more than sour cherries.
  • Passion fruit contains 100 times more vitamin C than sour cherries. While passion fruit contains 30mg of vitamin C, sour cherries contain only 0.3mg.
  • The amount of sugar in sour cherries is lower.
  • Passion fruit has a lower glycemic index. The glycemic index of passion fruit is 16, while the glycemic index of sour cherries is 41.

These are the specific foods used in this comparison Passion-fruit, (granadilla), purple, raw and Cherries, sour, canned, water pack, drained.

Infographic

Passion fruit vs Sour cherry 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 5.7% 3.3% 10% 24% 0% 1.9% 6.9% 0.52% 7.7% 0%
Contains more MagnesiumMagnesium +262.5%
Contains more PotassiumPotassium +202.6%
Contains more IronIron +150%
Contains more CopperCopper +∞%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +325%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -85.7%
~equal in Calcium ~11mg

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 1% 0% 0% 0% 6.3% 15% 4.9% 2.5% 11% 0% 20% 0% 0%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +476.9%
Contains more Vitamin B6Vitamin B6 +112.8%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +1057.1%
~equal in Vitamin D ~µg
~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% 88%
Protein: 0.69 g
Fats: 0.21 g
Carbs: 10.45 g
Water: 88.31 g
Other: 0.34 g
Contains more ProteinProtein +218.8%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +123.7%
Contains more OtherOther +132.4%
Contains more WaterWater +21.1%

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 Sour cherry
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Passion fruit Sour cherry DV% diff.
Fiber 10.4g 1.2g 37%
Vitamin C 30mg 0.3mg 33%
Iron 1.6mg 0.64mg 12%
Copper 0.086mg 10%
Vitamin B3 1.5mg 0.26mg 8%
Vitamin A 64µg 7%
Potassium 348mg 115mg 7%
Phosphorus 68mg 16mg 7%
Vitamin K 0.7µg 8.1µg 6%
Magnesium 29mg 8mg 5%
Vitamin B2 0.13mg 0.065mg 5%
Folate 14µg 4%
Carbs 23.38g 10.45g 4%
Vitamin B6 0.1mg 0.047mg 4%
Manganese 0.059mg 3%
Polyunsaturated fat 0.411g 3%
Calories 97kcal 42kcal 3%
Fructose 2.79g 3%
Protein 2.2g 0.69g 3%
Vitamin B1 0mg 0.025mg 2%
Selenium 0.6µg 1%
Sodium 28mg 4mg 1%
Vitamin B5 0.041mg 1%
Choline 7.6mg 1%
Fats 0.7g 0.21g 1%
Net carbs 12.98g 9.25g N/A
Calcium 12mg 11mg 0%
Sugar 11.2g 6.99g N/A
Zinc 0.1mg 0.07mg 0%
Vitamin E 0.02mg 0%
Saturated fat 0.059g 0%
Monounsaturated fat 0.086g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Sour cherry
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
5%
Sour cherry
Minerals Daily Need Coverage Score
18%
Passion fruit
6%
Sour cherry

Comparison summary

Which food is lower in Cholesterol?
Sour cherry
Sour cherry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Sour cherry
Sour cherry is lower in Sugar (difference - 4.21g)
Which food contains less Sodium?
Sour cherry
Sour cherry contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Sour cherry
Sour cherry is lower in Saturated fat (difference - 0.059g)
Which food is cheaper?
Sour cherry
Sour cherry is cheaper (difference - $2)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 25)
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

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. Sour cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167769/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.