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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 Sugar.

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

Infographic

Prune 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" chart 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%
Equal in Phosphorus - 68
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
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%
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
7
:
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 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 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 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 Vitamin K +8400%
Contains more Vitamin A +62.9%
Contains more Vitamin C +4900%
Contains more Folate +250%

Comparison summary table

Pay attention to 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 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 Prune Passion fruit Opinion
Net carbs 56.78g 12.98g Prune
Protein 2.18g 2.2g Passion fruit
Fats 0.38g 0.7g Passion fruit
Carbs 63.88g 23.38g Prune
Calories 240kcal 97kcal Prune
Starch 5.11g g Prune
Fructose 12.45g g Prune
Sugar 38.13g 11.2g Passion fruit
Fiber 7.1g 10.4g Passion fruit
Calcium 43mg 12mg Prune
Iron 0.93mg 1.6mg Passion fruit
Magnesium 41mg 29mg Prune
Phosphorus 69mg 68mg Prune
Potassium 732mg 348mg Prune
Sodium 2mg 28mg Prune
Zinc 0.44mg 0.1mg Prune
Copper 0.281mg 0.086mg Prune
Vitamin A 781IU 1272IU Passion fruit
Vitamin E 0.43mg 0.02mg Prune
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 30mg Passion fruit
Vitamin B1 0.051mg 0mg Prune
Vitamin B2 0.186mg 0.13mg Prune
Vitamin B3 1.882mg 1.5mg Prune
Vitamin B5 0.422mg mg Prune
Vitamin B6 0.205mg 0.1mg Prune
Folate 4µg 14µg Passion fruit
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 0.7µg Prune
Tryptophan 0.025mg mg Prune
Threonine 0.049mg mg Prune
Isoleucine 0.041mg mg Prune
Leucine 0.066mg mg Prune
Lysine 0.05mg mg Prune
Methionine 0.016mg mg Prune
Phenylalanine 0.052mg mg Prune
Valine 0.056mg mg Prune
Histidine 0.027mg mg Prune
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
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
Prune Passion fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
13%
Prune
13%
Passion fruit
Carbohydrates
64%
Prune
23%
Passion fruit
Fats
2%
Prune
3%
Passion fruit

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 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

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 to 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.