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Prunes vs. Passion fruit — In-Depth Nutrition Comparison

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Important differences between Prunes and Passion fruit

  • Prunes has more Vitamin K, Copper, Potassium, and Vitamin B6, however, Passion fruit is richer in Vitamin C, Fiber, and Iron.
  • Prunes's daily need coverage for Vitamin K is 49% more.
  • Prunes contains 4 times more Calcium than Passion fruit. Prunes contains 43mg of Calcium, while Passion fruit contains 12mg.
  • Passion fruit contains less Sugar.

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.
Contains more Calcium +258.3%
Contains more Magnesium +41.4%
Contains more Potassium +110.3%
Contains less Sodium -92.9%
Contains more Zinc +340%
Contains more Copper +226.7%
Contains more Iron +72%
Contains more Selenium +100%
Equal in Phosphorus - 68
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Contains more Calcium +258.3%
Contains more Magnesium +41.4%
Contains more Potassium +110.3%
Contains less Sodium -92.9%
Contains more Zinc +340%
Contains more Copper +226.7%
Contains more Iron +72%
Contains more Selenium +100%
Equal in Phosphorus - 68

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
8
:
Contains more Vitamin E +2050%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +43.1%
Contains more Vitamin B3 +25.5%
Contains more Vitamin B6 +105%
Contains more Choline +32.9%
Contains more Vitamin K +8400%
Contains more Vitamin A +62.9%
Contains more Vitamin C +4900%
Contains more Folate +250%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 6% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 5% 2%
Contains more Vitamin E +2050%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +43.1%
Contains more Vitamin B3 +25.5%
Contains more Vitamin B6 +105%
Contains more Choline +32.9%
Contains more Vitamin K +8400%
Contains more Vitamin A +62.9%
Contains more Vitamin C +4900%
Contains more Folate +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +173.2%
Contains more Other +234.2%
Contains more Fats +84.2%
Contains more Water +135.9%
Equal in Protein - 2.2
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 Carbs +173.2%
Contains more Other +234.2%
Contains more Fats +84.2%
Contains more Water +135.9%
Equal in Protein - 2.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -33%
Contains more Monounsaturated Fat +62.3%
Contains more Polyunsaturated fat +562.9%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains less Saturated Fat -33%
Contains more Monounsaturated Fat +62.3%
Contains more Polyunsaturated fat +562.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Passion fruit Opinion
Net carbs 56.78g 12.98g Prunes
Protein 2.18g 2.2g Passion fruit
Fats 0.38g 0.7g Passion fruit
Carbs 63.88g 23.38g Prunes
Calories 240kcal 97kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 11.2g Passion fruit
Fiber 7.1g 10.4g Passion fruit
Calcium 43mg 12mg Prunes
Iron 0.93mg 1.6mg Passion fruit
Magnesium 41mg 29mg Prunes
Phosphorus 69mg 68mg Prunes
Potassium 732mg 348mg Prunes
Sodium 2mg 28mg Prunes
Zinc 0.44mg 0.1mg Prunes
Copper 0.281mg 0.086mg Prunes
Manganese 0.299mg Prunes
Selenium 0.3µg 0.6µg Passion fruit
Vitamin A 781IU 1272IU Passion fruit
Vitamin A RAE 39µg 64µg Passion fruit
Vitamin E 0.43mg 0.02mg Prunes
Vitamin C 0.6mg 30mg Passion fruit
Vitamin B1 0.051mg 0mg Prunes
Vitamin B2 0.186mg 0.13mg Prunes
Vitamin B3 1.882mg 1.5mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.205mg 0.1mg Prunes
Folate 4µg 14µg Passion fruit
Choline 10.1mg 7.6mg Prunes
Vitamin K 59.5µg 0.7µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g 0.059g Passion fruit
Monounsaturated Fat 0.053g 0.086g Passion fruit
Polyunsaturated fat 0.062g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Passion fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Prunes
21%
Passion fruit
Minerals Daily Need Coverage Score
32%
Prunes
18%
Passion fruit

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 26mg)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 26.93g)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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.