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  6. Passion fruit vs. Yam

Passion fruit vs. Yam — In-Depth Nutrition Comparison

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Important differences between passion fruit and yam

  • Passion fruit has more fiber, vitamin A, vitamin C, iron, vitamin B2, and vitamin B3; however, yam is richer in vitamin B6, potassium, copper, and vitamin B1.
  • Passion fruit's daily need coverage for fiber is 25% more.
  • Passion fruit contains 9 times more vitamin A than yam. Passion fruit contains 1272IU of vitamin A, while yam contains 138IU.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of passion fruit is 16.

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

Infographic

Passion fruit vs Yam 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%
Yam
Yam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +38.1%
Contains more IronIron +196.3%
Contains more PhosphorusPhosphorus +23.6%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +134.5%
Contains more CopperCopper +107%
Contains more ZincZinc +140%
Contains less SodiumSodium -67.9%
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%
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +75.4%
Contains more Vitamin AVitamin A +814.3%
Contains more Vitamin B2Vitamin B2 +306.3%
Contains more Vitamin B3Vitamin B3 +171.7%
Contains more Vitamin EVitamin E +1650%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B6Vitamin B6 +193%
Contains more Vitamin KVitamin K +228.6%
Contains more FolateFolate +64.3%
Contains more CholineCholine +117.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Yam DV% diff.
Fiber 10.4g 4.1g 25%
Manganese 0.397mg 17%
Vitamin B6 0.1mg 0.293mg 15%
Vitamin C 30mg 17.1mg 14%
Potassium 348mg 816mg 14%
Iron 1.6mg 0.54mg 13%
Copper 0.086mg 0.178mg 10%
Vitamin B1 0mg 0.112mg 9%
Vitamin B2 0.13mg 0.032mg 8%
Vitamin A 64µg 7µg 6%
Vitamin B5 0.314mg 6%
Vitamin B3 1.5mg 0.552mg 6%
Folate 14µg 23µg 2%
Magnesium 29mg 21mg 2%
Phosphorus 68mg 55mg 2%
Carbs 23.38g 27.88g 2%
Choline 7.6mg 16.5mg 2%
Vitamin E 0.02mg 0.35mg 2%
Polyunsaturated fat 0.411g 0.076g 2%
Vitamin K 0.7µg 2.3µg 1%
Calories 97kcal 118kcal 1%
Protein 2.2g 1.53g 1%
Calcium 12mg 17mg 1%
Fats 0.7g 0.17g 1%
Zinc 0.1mg 0.24mg 1%
Sodium 28mg 9mg 1%
Net carbs 12.98g 23.78g N/A
Sugar 11.2g 0.5g N/A
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.059g 0.037g 0%
Monounsaturated fat 0.086g 0.006g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +43.8%
Contains more FatsFats +311.8%
Contains more CarbsCarbs +19.2%
~equal in Water ~69.6g
~equal in Other ~0.82g

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +1333.3%
Contains more Poly. FatPolyunsaturated fat +440.8%
Contains less Sat. FatSaturated fat -37.3%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.