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Passion fruit vs. Wafer — In-Depth Nutrition Comparison

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How are passion fruit and wafer different?

  • Passion fruit is richer in vitamin C, fiber, and vitamin A, while wafer is higher in copper, iron, vitamin B1, vitamin B2, and selenium.
  • Wafer covers your daily need for copper, 42% more than passion fruit.
  • Passion fruit is lower in sodium.
  • Wafer has a higher glycemic index (61) than passion fruit (16).

Passion-fruit, (granadilla), purple, raw and Cookies, chocolate wafers types were used in this article.

Infographic

Passion fruit vs Wafer 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%
Wafer
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more PotassiumPotassium +65.7%
Contains less SodiumSodium -95.2%
Contains more MagnesiumMagnesium +82.8%
Contains more CalciumCalcium +158.3%
Contains more IronIron +150.6%
Contains more CopperCopper +438.4%
Contains more ZincZinc +990%
Contains more PhosphorusPhosphorus +94.1%
Contains more SeleniumSelenium +850%

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%
Wafer
9
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin B6Vitamin B6 +96.1%
Contains more Vitamin EVitamin E +3500%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +104.6%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +242.9%
Contains more FolateFolate +235.7%
Contains more CholineCholine +88.2%
~equal in Vitamin D ~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
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +1520.7%
Contains more ProteinProtein +200%
Contains more FatsFats +1928.6%
Contains more CarbsCarbs +210.9%
Contains more OtherOther +153.2%

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
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +5557%
Contains more Poly. FatPolyunsaturated fat +910.5%

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 Wafer
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Passion fruit Wafer DV% diff.
Copper 0.086mg 0.463mg 42%
Vitamin C 30mg 0mg 33%
Manganese 0.696mg 30%
Iron 1.6mg 4.01mg 30%
Fiber 10.4g 3.4g 28%
Polyunsaturated fat 0.411g 4.153g 25%
Sodium 28mg 580mg 24%
Fats 0.7g 14.2g 21%
Saturated fat 0.059g 4.241g 19%
Calories 97kcal 433kcal 17%
Vitamin B1 0mg 0.203mg 17%
Carbs 23.38g 72.7g 16%
Monounsaturated fat 0.086g 4.865g 12%
Vitamin B2 0.13mg 0.266mg 10%
Selenium 0.6µg 5.7µg 9%
Zinc 0.1mg 1.09mg 9%
Protein 2.2g 6.6g 9%
Phosphorus 68mg 132mg 9%
Vitamin B3 1.5mg 2.858mg 8%
Vitamin B5 0.381mg 8%
Folate 14µg 47µg 8%
Vitamin A 64µg 3µg 7%
Magnesium 29mg 53mg 6%
Vitamin E 0.02mg 0.72mg 5%
Potassium 348mg 210mg 4%
Vitamin B6 0.1mg 0.051mg 4%
Vitamin B12 0µg 0.09µg 4%
Caffeine 0mg 10mg 3%
Calcium 12mg 31mg 2%
Cholesterol 0mg 2mg 1%
Choline 7.6mg 14.3mg 1%
Vitamin K 0.7µg 2.4µg 1%
Net carbs 12.98g 69.3g N/A
Sugar 11.2g 37.43g N/A
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Wafer
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
21%
Wafer
Minerals Daily Need Coverage Score
18%
Passion fruit
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Passion fruit
Passion fruit is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 26.23g)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 552mg)
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 4.182g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 45)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.