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  6. Passion fruit vs. Waffle

Passion fruit vs. Waffle — In-Depth Nutrition Comparison

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How are passion fruit and waffle different?

  • Passion fruit is richer in vitamin C and vitamin A, while waffle is higher in selenium, calcium, vitamin B1, phosphorus, and vitamin B2.
  • Waffle covers your daily need for selenium, 83% more than passion fruit.
  • Passion fruit contains 75 times more vitamin C than waffle. Passion fruit contains 30mg of vitamin C, while waffle contains 0.4mg.
  • Passion fruit is lower in sodium.
  • Waffle has a higher glycemic index (76) than passion fruit (16).

Passion-fruit, (granadilla), purple, raw and Waffles, plain, prepared from recipe types were used in this article.

Infographic

Passion fruit vs Waffle 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%
Waffle
Waffle
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +52.6%
Contains more PotassiumPotassium +118.9%
Contains more CopperCopper +38.7%
Contains less SodiumSodium -94.5%
Contains more CalciumCalcium +2025%
Contains more IronIron +44.4%
Contains more ZincZinc +580%
Contains more PhosphorusPhosphorus +179.4%
Contains more SeleniumSelenium +7600%

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%
Waffle
Waffle
6
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +7400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +78.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +166.9%
Contains more Vitamin B3Vitamin B3 +38.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +228.6%
~equal in Vitamin A ~65µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Passion fruit Waffle DV% diff.
Selenium 0.6µg 46.2µg 83%
Fiber 10.4g 42%
Polyunsaturated fat 0.411g 6.785g 42%
Vitamin C 30mg 0.4mg 33%
Calcium 12mg 255mg 24%
Cholesterol 0mg 69mg 23%
Vitamin B1 0mg 0.263mg 22%
Sodium 28mg 511mg 21%
Fats 0.7g 14.1g 21%
Vitamin B2 0.13mg 0.347mg 17%
Phosphorus 68mg 190mg 17%
Saturated fat 0.059g 2.866g 13%
Manganese 0.265mg 12%
Protein 2.2g 7.9g 11%
Vitamin B12 0µg 0.25µg 10%
Vitamin B5 0.485mg 10%
Calories 97kcal 291kcal 10%
Monounsaturated fat 0.086g 3.521g 9%
Iron 1.6mg 2.31mg 9%
Folate 14µg 46µg 8%
Potassium 348mg 159mg 6%
Zinc 0.1mg 0.68mg 5%
Vitamin B3 1.5mg 2.073mg 4%
Carbs 23.38g 32.9g 3%
Copper 0.086mg 0.062mg 3%
Vitamin B6 0.1mg 0.056mg 3%
Magnesium 29mg 19mg 2%
Vitamin K 0.7µg 1%
Choline 7.6mg 1%
Net carbs 12.98g 32.9g N/A
Sugar 11.2g N/A
Vitamin A 64µg 65µg 0%
Vitamin E 0.02mg 0%
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

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
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more WaterWater +73.6%
Contains more ProteinProtein +259.1%
Contains more FatsFats +1914.3%
Contains more CarbsCarbs +40.7%
Contains more OtherOther +292.4%

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +3994.2%
Contains more Poly. FatPolyunsaturated fat +1550.9%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.