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  6. Passion fruit vs. Flour

Passion fruit vs. Flour — In-Depth Nutrition Comparison

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Important differences between passion fruit and flour

  • Passion fruit has more vitamin C, fiber, vitamin A, and potassium; however, flour is richer in vitamin B1, selenium, folate, iron, vitamin B2, and vitamin B3.
  • Flour's daily need coverage for vitamin B1 is 65% more.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of passion fruit is 16.

The food varieties used in the comparison are Passion-fruit, (granadilla), purple, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Passion fruit vs Flour 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%
Flour
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +31.8%
Contains more PotassiumPotassium +225.2%
Contains more CalciumCalcium +25%
Contains more IronIron +190%
Contains more CopperCopper +67.4%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +58.8%
Contains less SodiumSodium -92.9%
Contains more SeleniumSelenium +5550%

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%
Flour
Flour
7
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% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +127.3%
Contains more Vitamin KVitamin K +133.3%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +293.6%
Contains more FolateFolate +1207.1%
Contains more CholineCholine +36.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Flour DV% diff.
Vitamin B1 0mg 0.785mg 65%
Selenium 0.6µg 33.9µg 61%
Folate 14µg 183µg 42%
Iron 1.6mg 4.64mg 38%
Vitamin C 30mg 0mg 33%
Fiber 10.4g 2.7g 31%
Manganese 0.682mg 30%
Vitamin B3 1.5mg 5.904mg 28%
Vitamin B2 0.13mg 0.494mg 28%
Carbs 23.38g 76.31g 18%
Protein 2.2g 10.33g 16%
Calories 97kcal 364kcal 13%
Vitamin B5 0.438mg 9%
Vitamin A 64µg 0µg 7%
Potassium 348mg 107mg 7%
Copper 0.086mg 0.144mg 6%
Phosphorus 68mg 108mg 6%
Zinc 0.1mg 0.7mg 5%
Vitamin B6 0.1mg 0.044mg 4%
Magnesium 29mg 22mg 2%
Sodium 28mg 2mg 1%
Choline 7.6mg 10.4mg 1%
Fats 0.7g 0.98g 0%
Net carbs 12.98g 73.61g N/A
Calcium 12mg 15mg 0%
Sugar 11.2g 0.27g N/A
Vitamin E 0.02mg 0.06mg 0%
Vitamin K 0.7µg 0.3µg 0%
Saturated fat 0.059g 0.155g 0%
Monounsaturated fat 0.086g 0.087g 0%
Polyunsaturated fat 0.411g 0.413g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 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
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +511.8%
Contains more OtherOther +71.7%
Contains more ProteinProtein +369.5%
Contains more FatsFats +40%
Contains more CarbsCarbs +226.4%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -61.9%
~equal in Monounsaturated fat ~0.087g
~equal in Polyunsaturated fat ~0.413g

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.