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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.7 g
Carbs:
23.38 g
Water:
72.93 g
Other:
0.79 g
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
Saturated fat:
Sat. Fat
0.059 g
Monounsaturated fat:
Mono. Fat
0.086 g
Polyunsaturated fat:
Poly. Fat
0.411 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
18%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.022g)
Which food is cheaper?
Yam is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Passion fruit is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.