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  6. Prunes vs. Passion fruit

Prunes vs. Passion fruit — In-Depth Nutrition Comparison

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Important differences between prunes and passion fruit

  • Prunes have more vitamin K, copper, potassium, and vitamin B6; however, passion fruit is richer in vitamin C, fiber, vitamin A, and iron.
  • Prunes' daily need coverage for vitamin K is 49% more.
  • Prunes contain 4 times more calcium than passion fruit. Prunes contain 43mg of calcium, while passion fruit contains 12mg.
  • Prunes have a higher glycemic index. The glycemic index of prunes is 29, while the glycemic index of passion fruit is 16.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Passion-fruit, (granadilla), purple, raw.

Infographic

Prunes 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.
Prunes
Prunes
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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 +41.4%
Contains more CalciumCalcium +258.3%
Contains more PotassiumPotassium +110.3%
Contains more CopperCopper +226.7%
Contains more ZincZinc +340%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more IronIron +72%
Contains more SeleniumSelenium +100%
~equal in Phosphorus ~68mg

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.
Prunes
Prunes
8
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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 +2050%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +43.1%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +105%
Contains more Vitamin KVitamin K +8400%
Contains more CholineCholine +32.9%
Contains more Vitamin CVitamin C +4900%
Contains more Vitamin AVitamin A +64.1%
Contains more FolateFolate +250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Passion fruit DV% diff.
Vitamin K 59.5µg 0.7µg 49%
Vitamin C 0.6mg 30mg 33%
Copper 0.281mg 0.086mg 22%
Fructose 12.45g 16%
Carbs 63.88g 23.38g 14%
Fiber 7.1g 10.4g 13%
Manganese 0.299mg 13%
Potassium 732mg 348mg 11%
Vitamin B6 0.205mg 0.1mg 8%
Vitamin B5 0.422mg 8%
Iron 0.93mg 1.6mg 8%
Calories 240kcal 97kcal 7%
Vitamin B1 0.051mg 0mg 4%
Vitamin B2 0.186mg 0.13mg 4%
Calcium 43mg 12mg 3%
Zinc 0.44mg 0.1mg 3%
Magnesium 41mg 29mg 3%
Folate 4µg 14µg 3%
Vitamin E 0.43mg 0.02mg 3%
Vitamin A 39µg 64µg 3%
Vitamin B3 1.882mg 1.5mg 2%
Polyunsaturated fat 0.062g 0.411g 2%
Starch 5.11g 2%
Selenium 0.3µg 0.6µg 1%
Sodium 2mg 28mg 1%
Protein 2.18g 2.2g 0%
Fats 0.38g 0.7g 0%
Net carbs 56.78g 12.98g N/A
Sugar 38.13g 11.2g N/A
Phosphorus 69mg 68mg 0%
Saturated fat 0.088g 0.059g 0%
Choline 10.1mg 7.6mg 0%
Monounsaturated fat 0.053g 0.086g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 CarbsCarbs +173.2%
Contains more OtherOther +234.2%
Contains more FatsFats +84.2%
Contains more WaterWater +135.9%
~equal in Protein ~2.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
0
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 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 less Sat. FatSaturated fat -33%
Contains more Mono. FatMonounsaturated fat +62.3%
Contains more Poly. FatPolyunsaturated fat +562.9%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.