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  6. Passion fruit vs. Walnut

Passion fruit vs. Walnut — In-Depth Nutrition Comparison

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What are the main differences between passion fruit and walnut?

  • Passion fruit is richer in vitamin C and vitamin A, yet walnut is richer in copper, phosphorus, vitamin B6, magnesium, vitamin B1, zinc, and folate.
  • Walnut's daily need coverage for copper is 167% higher.
  • Passion fruit has 64 times more vitamin A than walnut. Passion fruit has 1272IU of vitamin A, while walnut has 20IU.
  • Passion fruit contains less saturated fat.
  • Walnut has a lower glycemic index than passion fruit.

We used Passion-fruit, (granadilla), purple, raw and Nuts, walnuts, english types in this comparison.

Infographic

Passion fruit vs Walnut 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%
Walnut
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +444.8%
Contains more CalciumCalcium +716.7%
Contains more PotassiumPotassium +26.7%
Contains more IronIron +81.9%
Contains more CopperCopper +1744.2%
Contains more ZincZinc +2990%
Contains more PhosphorusPhosphorus +408.8%
Contains less SodiumSodium -92.9%
Contains more SeleniumSelenium +716.7%

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%
Walnut
Walnut
8
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +2207.7%
Contains more Vitamin AVitamin A +6300%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B6Vitamin B6 +437%
Contains more Vitamin KVitamin K +285.7%
Contains more FolateFolate +600%
Contains more CholineCholine +415.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Walnut DV% diff.
Polyunsaturated fat 0.411g 47.174g 312%
Copper 0.086mg 1.586mg 167%
Manganese 3.414mg 148%
Fats 0.7g 65.21g 99%
Phosphorus 68mg 346mg 40%
Vitamin B6 0.1mg 0.537mg 34%
Vitamin C 30mg 1.3mg 32%
Magnesium 29mg 158mg 31%
Calories 97kcal 654kcal 28%
Saturated fat 0.059g 6.126g 28%
Vitamin B1 0mg 0.341mg 28%
Zinc 0.1mg 3.09mg 27%
Protein 2.2g 15.23g 26%
Monounsaturated fat 0.086g 8.933g 22%
Folate 14µg 98µg 21%
Iron 1.6mg 2.91mg 16%
Fiber 10.4g 6.7g 15%
Vitamin B5 0.57mg 11%
Calcium 12mg 98mg 9%
Selenium 0.6µg 4.9µg 8%
Vitamin A 64µg 1µg 7%
Choline 7.6mg 39.2mg 6%
Vitamin E 0.02mg 0.7mg 5%
Carbs 23.38g 13.71g 3%
Potassium 348mg 441mg 3%
Vitamin K 0.7µg 2.7µg 2%
Vitamin B3 1.5mg 1.125mg 2%
Vitamin B2 0.13mg 0.15mg 2%
Sodium 28mg 2mg 1%
Net carbs 12.98g 7.01g N/A
Sugar 11.2g 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

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
Walnut
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +70.5%
Contains more WaterWater +1691.9%
Contains more ProteinProtein +592.3%
Contains more FatsFats +9215.7%
Contains more OtherOther +125.3%

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +10287.2%
Contains more Poly. FatPolyunsaturated fat +11377.9%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.