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  6. Prickly pear vs. Passion fruit

Prickly pear vs. Passion fruit — In-Depth Nutrition Comparison

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How are Prickly pear and Passion fruit different?

  • Prickly pear is richer in Magnesium, while Passion fruit is higher in Fiber, Vitamin C, Iron, Vitamin A, Vitamin B3, Phosphorus, and Vitamin B2.
  • Passion fruit covers your daily need of Fiber 27% more than Prickly pear.
  • Prickly pear contains 5 times more Calcium than Passion fruit. Prickly pear contains 56mg of Calcium, while Passion fruit contains 12mg.

Prickly pears, raw and Passion-fruit, (granadilla), purple, raw types were used in this article.

Infographic

Prickly pear 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 19% 11% 27% 3.3% 10% 0.65% 0% 3.3%
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 +193.1%
Contains more CalciumCalcium +366.7%
Contains more ZincZinc +20%
Contains less SodiumSodium -82.1%
Contains more PotassiumPotassium +58.2%
Contains more IronIron +433.3%
Contains more PhosphorusPhosphorus +183.3%
~equal in Copper ~0.086mg
~equal in Manganese ~mg
~equal in Selenium ~0.6µg

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.
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 47% 2.6% 0% 0% 3.5% 14% 8.6% 0% 14% 0% 0% 4.5% 0%
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% 76% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin CVitamin C +114.3%
Contains more Vitamin AVitamin A +2858.1%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +226.1%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 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 WaterWater +20%
Contains more OtherOther +107.6%
Contains more ProteinProtein +201.4%
Contains more FatsFats +37.3%
Contains more CarbsCarbs +144.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated Fat: Sat. Fat 0.067 g
Monounsaturated Fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.213 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 -11.9%
Contains more Mono. FatMonounsaturated Fat +14.7%
Contains more Poly. FatPolyunsaturated fat +93%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prickly pear Passion fruit Opinion
Calories 41kcal 97kcal Passion fruit
Protein 0.73g 2.2g Passion fruit
Fats 0.51g 0.7g Passion fruit
Vitamin C 14mg 30mg Passion fruit
Net carbs 5.97g 12.98g Passion fruit
Carbs 9.57g 23.38g Passion fruit
Magnesium 85mg 29mg Prickly pear
Calcium 56mg 12mg Prickly pear
Potassium 220mg 348mg Passion fruit
Iron 0.3mg 1.6mg Passion fruit
Sugar 11.2g Prickly pear
Fiber 3.6g 10.4g Passion fruit
Copper 0.08mg 0.086mg Passion fruit
Zinc 0.12mg 0.1mg Prickly pear
Phosphorus 24mg 68mg Passion fruit
Sodium 5mg 28mg Prickly pear
Vitamin A 43IU 1272IU Passion fruit
Vitamin A 2µg 64µg Passion fruit
Vitamin E 0.02mg Passion fruit
Selenium 0.6µg 0.6µg
Vitamin B1 0.014mg 0mg Prickly pear
Vitamin B2 0.06mg 0.13mg Passion fruit
Vitamin B3 0.46mg 1.5mg Passion fruit
Vitamin B6 0.06mg 0.1mg Passion fruit
Vitamin K 0.7µg Passion fruit
Folate 6µg 14µg Passion fruit
Choline 7.6mg Passion fruit
Saturated Fat 0.067g 0.059g Passion fruit
Monounsaturated Fat 0.075g 0.086g Passion fruit
Polyunsaturated fat 0.213g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prickly pear 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
7%
Prickly pear
21%
Passion fruit
Minerals Daily Need Coverage Score
15%
Prickly pear
18%
Passion fruit

Comparison summary

Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Prickly pear
Prickly pear contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 9)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.008g)
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/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.