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Pecan vs. Passion fruit — In-Depth Nutrition Comparison

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Summary of differences between pecan and passion fruit

  • Pecan has more copper, vitamin B1, zinc, phosphorus, magnesium, iron, and vitamin E, while passion fruit has more vitamin C and vitamin A.
  • Pecan covers your daily need for copper, 124% more than passion fruit.
  • The amount of saturated fat in passion fruit is lower.

These are the specific foods used in this comparison Nuts, pecans and Passion-fruit, (granadilla), purple, raw.

Infographic

Pecan vs Passion fruit 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.
Pecan
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
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%
Contains more MagnesiumMagnesium +317.2%
Contains more CalciumCalcium +483.3%
Contains more PotassiumPotassium +17.8%
Contains more IronIron +58.1%
Contains more CopperCopper +1295.3%
Contains more ZincZinc +4430%
Contains more PhosphorusPhosphorus +307.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +533.3%

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.
Pecan
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
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%
Contains more Vitamin EVitamin E +6900%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +110%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +57.1%
Contains more CholineCholine +432.9%
Contains more Vitamin CVitamin C +2627.3%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin B3Vitamin B3 +28.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
3
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +316.8%
Contains more FatsFats +10181.4%
Contains more OtherOther +87.3%
Contains more CarbsCarbs +68.7%
Contains more WaterWater +1971.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +47343%
Contains more Poly. FatPolyunsaturated fat +5158.9%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Passion fruit DV% diff.
Manganese 4.5mg 196%
Polyunsaturated fat 21.614g 0.411g 141%
Copper 1.2mg 0.086mg 124%
Fats 71.97g 0.7g 110%
Monounsaturated fat 40.801g 0.086g 102%
Vitamin B1 0.66mg 0mg 55%
Zinc 4.53mg 0.1mg 40%
Vitamin C 1.1mg 30mg 32%
Phosphorus 277mg 68mg 30%
Calories 691kcal 97kcal 30%
Saturated fat 6.18g 0.059g 28%
Magnesium 121mg 29mg 22%
Vitamin B5 0.863mg 17%
Protein 9.17g 2.2g 14%
Iron 2.53mg 1.6mg 12%
Vitamin E 1.4mg 0.02mg 9%
Vitamin B6 0.21mg 0.1mg 8%
Vitamin A 3µg 64µg 7%
Selenium 3.8µg 0.6µg 6%
Choline 40.5mg 7.6mg 6%
Calcium 70mg 12mg 6%
Carbs 13.86g 23.38g 3%
Fiber 9.6g 10.4g 3%
Vitamin B3 1.167mg 1.5mg 2%
Potassium 410mg 348mg 2%
Folate 22µg 14µg 2%
Vitamin K 3.5µg 0.7µg 2%
Sodium 0mg 28mg 1%
Net carbs 4.26g 12.98g N/A
Sugar 3.97g 11.2g N/A
Starch 0.46g 0%
Vitamin B2 0.13mg 0.13mg 0%
Tryptophan 0.093mg 0%
Threonine 0.306mg 0%
Isoleucine 0.336mg 0%
Leucine 0.598mg 0%
Lysine 0.287mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.426mg 0%
Valine 0.411mg 0%
Histidine 0.262mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Passion fruit
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
31%
Pecan
17%
Passion fruit
Minerals Daily Need Coverage Score
149%
Pecan
18%
Passion fruit

Comparison summary

Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 7.23g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Pecan
Pecan is relatively richer in minerals
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 6.121g)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients
  2. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.