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Passion fruit vs. Yolk — In-Depth Nutrition Comparison

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What are the main differences between passion fruit and yolk?

  • Passion fruit is richer in fiber and vitamin C, yet yolk is richer in choline, selenium, vitamin B12, phosphorus, vitamin D, and folate.
  • Yolk's daily need coverage for cholesterol is 362% higher.
  • Passion fruit contains less saturated fat.
  • Yolk has a lower glycemic index than passion fruit.

We used Passion-fruit, (granadilla), purple, raw and Egg, yolk, raw, fresh types in this comparison.

Infographic

Passion fruit vs Yolk 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.
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%
Yolk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +480%
Contains more PotassiumPotassium +219.3%
Contains more CopperCopper +11.7%
Contains less SodiumSodium -41.7%
Contains more CalciumCalcium +975%
Contains more IronIron +70.6%
Contains more ZincZinc +2200%
Contains more PhosphorusPhosphorus +473.5%
Contains more SeleniumSelenium +9233.3%

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%
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +6150%
Contains more Vitamin AVitamin A +495.3%
Contains more Vitamin EVitamin E +12800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +306.2%
Contains more Vitamin B6Vitamin B6 +250%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +942.9%
Contains more CholineCholine +10692.1%
~equal in Vitamin K ~0.7µg

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
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +551.3%
Contains more WaterWater +39.4%
Contains more ProteinProtein +620.9%
Contains more FatsFats +3691.4%
Contains more OtherOther +115.2%

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
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +13548.8%
Contains more Poly. FatPolyunsaturated fat +922.9%

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 Yolk
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Passion fruit Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 7.6mg 820.2mg 148%
Selenium 0.6µg 56µg 101%
Vitamin B12 0µg 1.95µg 81%
Vitamin B5 2.99mg 60%
Phosphorus 68mg 390mg 46%
Saturated fat 0.059g 9.551g 43%
Fiber 10.4g 0g 42%
Fats 0.7g 26.54g 40%
Vitamin A 64µg 381µg 35%
Folate 14µg 146µg 33%
Vitamin C 30mg 0mg 33%
Vitamin B2 0.13mg 0.528mg 31%
Monounsaturated fat 0.086g 11.738g 29%
Vitamin D 0µg 5.4µg 27%
Protein 2.2g 15.86g 27%
Vitamin D 0IU 218IU 27%
Polyunsaturated fat 0.411g 4.204g 25%
Zinc 0.1mg 2.3mg 20%
Vitamin B6 0.1mg 0.35mg 19%
Vitamin E 0.02mg 2.58mg 17%
Vitamin B1 0mg 0.176mg 15%
Iron 1.6mg 2.73mg 14%
Calcium 12mg 129mg 12%
Calories 97kcal 322kcal 11%
Vitamin B3 1.5mg 0.024mg 9%
Potassium 348mg 109mg 7%
Carbs 23.38g 3.59g 7%
Magnesium 29mg 5mg 6%
Manganese 0.055mg 2%
Sodium 28mg 48mg 1%
Copper 0.086mg 0.077mg 1%
Net carbs 12.98g 3.59g N/A
Sugar 11.2g 0.56g N/A
Vitamin K 0.7µg 0.7µg 0%
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Which food is preferable for your diet?

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

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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%
Passion fruit
114%
Yolk
Minerals Daily Need Coverage Score
18%
Passion fruit
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 10.64g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 16)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $1)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Passion fruit
Passion fruit is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 9.492g)

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.