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Passion fruit vs. Strudel — In-Depth Nutrition Comparison

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How are passion fruit and strudel different?

  • Passion fruit is higher in fiber; however, strudel is richer in vitamin B12, iron, vitamin B6, vitamin B1, calcium, phosphorus, vitamin B2, and vitamin B3.
  • Daily need coverage for vitamin B12 for strudel is 67% higher.
  • Passion fruit contains 9 times more fiber than strudel. While passion fruit contains 10.4g of fiber, strudel contains only 1.2g.
  • Passion fruit has less sodium.
  • Passion fruit has a lower glycemic index (16) than strudel (59).

Passion-fruit, (granadilla), purple, raw and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel are the varieties used in this article.

Infographic

Passion fruit vs Strudel 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 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
Contains more MagnesiumMagnesium +123.1%
Contains more PotassiumPotassium +390.1%
Contains more CopperCopper +∞%
Contains less SodiumSodium -95.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +2341.7%
Contains more IronIron +268.8%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +286.8%
~equal in Manganese ~mg

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 0% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +517.2%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +246.2%
Contains more Vitamin B3Vitamin B3 +253.3%
Contains more Vitamin B6Vitamin B6 +430%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +428.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

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
5% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 g
Contains more WaterWater +149.8%
Contains more ProteinProtein +127.3%
Contains more FatsFats +1471.4%
Contains more CarbsCarbs +113.9%
Contains more OtherOther +507.6%

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
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +3155.8%
Contains more Poly. FatPolyunsaturated fat +1019.2%

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 Strudel
Lower in price 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Strudel DV% diff.
Vitamin B12 0µg 1.6µg 67%
Iron 1.6mg 5.9mg 54%
Vitamin A 64µg 395µg 37%
Fiber 10.4g 1.2g 37%
Vitamin C 30mg 33%
Vitamin B6 0.1mg 0.53mg 33%
Vitamin B1 0mg 0.39mg 33%
Sodium 28mg 691mg 29%
Polyunsaturated fat 0.411g 4.6g 28%
Phosphorus 68mg 263mg 28%
Calcium 12mg 293mg 28%
Vitamin B2 0.13mg 0.45mg 25%
Vitamin B3 1.5mg 5.3mg 24%
Fats 0.7g 11g 16%
Folate 14µg 74µg 15%
Saturated fat 0.059g 2.7g 12%
Calories 97kcal 318kcal 11%
Copper 0.086mg 10%
Carbs 23.38g 50g 9%
Potassium 348mg 71mg 8%
Monounsaturated fat 0.086g 2.8g 7%
Protein 2.2g 5g 6%
Cholesterol 0mg 12mg 4%
Magnesium 29mg 13mg 4%
Zinc 0.1mg 0.4mg 3%
Selenium 0.6µg 1%
Vitamin K 0.7µg 1%
Choline 7.6mg 1%
Net carbs 12.98g 48.8g N/A
Vitamin D 0IU 1IU 0%
Sugar 11.2g 16.8g N/A
Vitamin E 0.02mg 0mg 0%
Trans fat 0g 0.2g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Strudel
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
62%
Strudel
Minerals Daily Need Coverage Score
18%
Passion fruit
54%
Strudel

Comparison summary

Which food is cheaper?
Strudel
Strudel is cheaper (difference - $2)
Which food is lower in Cholesterol?
Passion fruit
Passion fruit is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 5.6g)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 663mg)
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 2.641g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 43)
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.
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

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.