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  6. Passion fruit vs. Watercress

Passion fruit vs. Watercress — In-Depth Nutrition Comparison

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Important differences between passion fruit and watercress

  • Passion fruit has more fiber, iron, and vitamin B3; however, watercress is richer in vitamin K, vitamin A, vitamin C, calcium, vitamin B1, and vitamin E.
  • Watercress's daily need coverage for vitamin K is 208% more.
  • Passion fruit contains 21 times more fiber than watercress. Passion fruit contains 10.4g of fiber, while watercress contains 0.5g.
  • Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of passion fruit is 16.

The food varieties used in the comparison are Passion-fruit, (granadilla), purple, raw and Watercress, raw.

Infographic

Passion fruit vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +38.1%
Contains more IronIron +700%
Contains more CopperCopper +11.7%
Contains more PhosphorusPhosphorus +13.3%
Contains less SodiumSodium -31.7%
Contains more CalciumCalcium +900%
Contains more SeleniumSelenium +50%
~equal in Potassium ~330mg
~equal in Zinc ~0.11mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +650%
Contains more FolateFolate +55.6%
Contains more Vitamin CVitamin C +43.3%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin KVitamin K +35614.3%
Contains more CholineCholine +18.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Watercress DV% diff.
Vitamin K 0.7µg 250µg 208%
Fiber 10.4g 0.5g 40%
Iron 1.6mg 0.2mg 18%
Vitamin C 30mg 43mg 14%
Vitamin A 64µg 160µg 11%
Calcium 12mg 120mg 11%
Manganese 0.244mg 11%
Vitamin B1 0mg 0.09mg 8%
Vitamin B3 1.5mg 0.2mg 8%
Carbs 23.38g 1.29g 7%
Vitamin E 0.02mg 1mg 7%
Vitamin B5 0.31mg 6%
Calories 97kcal 11kcal 4%
Polyunsaturated fat 0.411g 0.035g 3%
Magnesium 29mg 21mg 2%
Vitamin B6 0.1mg 0.129mg 2%
Folate 14µg 9µg 1%
Sodium 28mg 41mg 1%
Copper 0.086mg 0.077mg 1%
Potassium 348mg 330mg 1%
Selenium 0.6µg 0.9µg 1%
Vitamin B2 0.13mg 0.12mg 1%
Fats 0.7g 0.1g 1%
Phosphorus 68mg 60mg 1%
Protein 2.2g 2.3g 0%
Net carbs 12.98g 0.79g N/A
Sugar 11.2g 0.2g N/A
Zinc 0.1mg 0.11mg 0%
Saturated fat 0.059g 0.027g 0%
Choline 7.6mg 9mg 0%
Monounsaturated fat 0.086g 0.008g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +600%
Contains more CarbsCarbs +1712.4%
Contains more WaterWater +30.4%
Contains more OtherOther +51.9%
~equal in Protein ~2.3g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +975%
Contains more Poly. FatPolyunsaturated fat +1074.3%
Contains less Sat. FatSaturated fat -54.2%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.