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Prune vs Passion fruit - In-Depth Nutrition Comparison

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Important differences between Prune and Passion fruit

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

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

Infographic

Prune vs Passion fruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
Prune
7
:
1
Passion fruit
Passion fruit
Contains more Calcium +258.3%
Contains more Potassium +110.3%
Contains more Magnesium +41.4%
Contains more Copper +226.7%
Contains more Zinc +340%
Contains less Sodium -92.9%
Contains more Iron +72%
Equal in Phosphorus - 68
Prune
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Passion fruit
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 60% 4% 31% 21% 29% 3% 30% 4%
Contains more Calcium +258.3%
Contains more Potassium +110.3%
Contains more Magnesium +41.4%
Contains more Copper +226.7%
Contains more Zinc +340%
Contains less Sodium -92.9%
Contains more Iron +72%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
Prune
7
:
3
Passion fruit
Passion fruit
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 Vitamin K +8400%
Contains more Vitamin C +4900%
Contains more Vitamin A +62.9%
Contains more Folate +250%
Prune
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Passion fruit
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 100% 77% 1% 0% 0% 30% 29% 0% 24% 0% 2% 11%
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 Vitamin K +8400%
Contains more Vitamin C +4900%
Contains more Vitamin A +62.9%
Contains more Folate +250%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
31
Prune
23
Passion fruit
Mineral Summary Score
35
Prune
22
Passion fruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Prune
13%
Passion fruit
Carbohydrates
64%
Prune
23%
Passion fruit
Fats
2%
Prune
3%
Passion fruit

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Prune Passion fruit
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Prune Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 26mg)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food contains less Sugars?
Passion fruit
Passion fruit contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Prune Passion fruit Opinion
Calories 240 97 Prune
Protein 2.18 2.2 Passion fruit
Fats 0.38 0.7 Passion fruit
Vitamin C 0.6 30 Passion fruit
Carbs 63.88 23.38 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 0.93 1.6 Passion fruit
Calcium 43 12 Prune
Potassium 732 348 Prune
Magnesium 41 29 Prune
Sugars 38.13 11.2 Passion fruit
Fiber 7.1 10.4 Passion fruit
Copper 0.281 0.086 Prune
Zinc 0.44 0.1 Prune
Starch 5.11 Prune
Phosphorus 69 68 Prune
Sodium 2 28 Prune
Vitamin A 781 1272 Passion fruit
Vitamin E 0.43 0.02 Prune
Vitamin D 0 0
Vitamin B1 0.051 0 Prune
Vitamin B2 0.186 0.13 Prune
Vitamin B3 1.882 1.5 Prune
Vitamin B5 0.422 Prune
Vitamin B6 0.205 0.1 Prune
Vitamin B12 0 0
Vitamin K 59.5 0.7 Prune
Folate 4 14 Passion fruit
Trans Fat 0 Prune
Saturated Fat 0.088 0.059 Passion fruit
Monounsaturated Fat 0.053 0.086 Passion fruit
Polyunsaturated fat 0.062 0.411 Passion fruit
Tryptophan 0.025 Prune
Threonine 0.049 Prune
Isoleucine 0.041 Prune
Leucine 0.066 Prune
Lysine 0.05 Prune
Methionine 0.016 Prune
Phenylalanine 0.052 Prune
Valine 0.056 Prune
Histidine 0.027 Prune
Fructose 12.45 Prune

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Prune - 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.