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Passion fruit vs. Winged bean — In-Depth Nutrition Comparison

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Significant differences between passion fruit and winged bean

  • Passion fruit has more vitamin C and vitamin A; however, winged bean is richer in copper, vitamin B1, zinc, and potassium.
  • Winged bean covers your daily copper needs 144% more than passion fruit.
  • Winged bean has a higher glycemic index. The glycemic index of winged bean is 32, while the glycemic index of passion fruit is 16.

Specific food types used in this comparison are Passion-fruit, (granadilla), purple, raw and Winged bean tuber, raw.

Infographic

Passion fruit vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +20.8%
Contains more PhosphorusPhosphorus +51.1%
Contains less SodiumSodium -20%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +68.4%
Contains more IronIron +25%
Contains more CopperCopper +1511.6%
Contains more ZincZinc +1290%
Contains more SeleniumSelenium +16.7%

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more FolateFolate +35.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.64mg
~equal in Vitamin B12 ~0µg

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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +27.1%
Contains more ProteinProtein +427.3%
Contains more FatsFats +28.6%
Contains more CarbsCarbs +20.2%
Contains more OtherOther +153.2%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -73.4%
Contains more Poly. FatPolyunsaturated fat +136.2%
Contains more Mono. FatMonounsaturated fat +172.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Passion fruit Winged bean
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Winged bean DV% diff.
Copper 0.086mg 1.386mg 144%
Fiber 10.4g 42%
Vitamin C 30mg 0mg 33%
Vitamin B1 0mg 0.379mg 32%
Manganese 0.532mg 23%
Protein 2.2g 11.6g 19%
Zinc 0.1mg 1.39mg 12%
Vitamin A 64µg 0µg 7%
Potassium 348mg 586mg 7%
Iron 1.6mg 2mg 5%
Phosphorus 68mg 45mg 3%
Calories 97kcal 148kcal 3%
Calcium 12mg 30mg 2%
Polyunsaturated fat 0.411g 0.174g 2%
Carbs 23.38g 28.1g 2%
Vitamin B5 0.116mg 2%
Vitamin B6 0.1mg 0.075mg 2%
Folate 14µg 19µg 1%
Magnesium 29mg 24mg 1%
Saturated fat 0.059g 0.222g 1%
Choline 7.6mg 1%
Vitamin B2 0.13mg 0.149mg 1%
Vitamin B3 1.5mg 1.64mg 1%
Vitamin K 0.7µg 1%
Fats 0.7g 0.9g 0%
Net carbs 12.98g 28.1g N/A
Sugar 11.2g N/A
Sodium 28mg 35mg 0%
Vitamin E 0.02mg 0%
Selenium 0.6µg 0.7µg 0%
Monounsaturated fat 0.086g 0.234g 0%
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Passion fruit
15%
Winged bean
Minerals Daily Need Coverage Score
18%
Passion fruit
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 11.2g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food is richer in minerals?
Winged bean
Winged bean is relatively richer in minerals
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 0.163g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.