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  6. Passion fruit vs. Wild rice raw

Passion fruit vs. Wild rice raw — In-Depth Nutrition Comparison

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How are passion fruit and wild rice raw different?

  • Passion fruit is higher in vitamin C, vitamin A, and fiber; however, wild rice raw is richer in zinc, phosphorus, copper, magnesium, vitamin B3, vitamin B6, and folate.
  • Daily need coverage for zinc for wild rice raw is 53% higher.
  • Passion fruit has a lower glycemic index (16) than wild rice raw (57).

Passion-fruit, (granadilla), purple, raw and Wild rice, raw are the varieties used in this article.

Infographic

Passion fruit vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +510.3%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +22.7%
Contains more IronIron +22.5%
Contains more CopperCopper +509.3%
Contains more ZincZinc +5860%
Contains more PhosphorusPhosphorus +536.8%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +366.7%

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%
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6300%
Contains more Vitamin EVitamin E +4000%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +101.5%
Contains more Vitamin B3Vitamin B3 +348.9%
Contains more Vitamin B6Vitamin B6 +291%
Contains more Vitamin KVitamin K +171.4%
Contains more FolateFolate +578.6%
Contains more CholineCholine +360.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Wild rice raw DV% diff.
Manganese 1.329mg 58%
Zinc 0.1mg 5.96mg 53%
Phosphorus 68mg 433mg 52%
Copper 0.086mg 0.524mg 49%
Magnesium 29mg 177mg 35%
Vitamin C 30mg 0mg 33%
Vitamin B3 1.5mg 6.733mg 33%
Protein 2.2g 14.73g 25%
Vitamin B6 0.1mg 0.391mg 22%
Vitamin B5 1.074mg 21%
Folate 14µg 95µg 20%
Carbs 23.38g 74.9g 17%
Fiber 10.4g 6.2g 17%
Calories 97kcal 357kcal 13%
Vitamin B2 0.13mg 0.262mg 10%
Vitamin B1 0mg 0.115mg 10%
Vitamin A 64µg 1µg 7%
Iron 1.6mg 1.96mg 5%
Choline 7.6mg 35mg 5%
Vitamin E 0.02mg 0.82mg 5%
Selenium 0.6µg 2.8µg 4%
Polyunsaturated fat 0.411g 0.676g 2%
Potassium 348mg 427mg 2%
Sodium 28mg 7mg 1%
Calcium 12mg 21mg 1%
Vitamin K 0.7µg 1.9µg 1%
Fats 0.7g 1.08g 1%
Net carbs 12.98g 68.7g N/A
Sugar 11.2g 2.5g N/A
Saturated fat 0.059g 0.156g 0%
Monounsaturated fat 0.086g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +839.8%
Contains more ProteinProtein +569.5%
Contains more FatsFats +54.3%
Contains more CarbsCarbs +220.4%
Contains more OtherOther +93.7%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -62.2%
Contains more Mono. FatMonounsaturated fat +84.9%
Contains more Poly. FatPolyunsaturated fat +64.5%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.