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Pomelo vs Passion fruit - In-Depth Nutrition Comparison

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What are the main differences between Pomelo and Passion fruit?

  • Pomelo is richer in Vitamin C, yet Passion fruit is richer in Fiber, Iron, Vitamin B3, Vitamin B2, Phosphorus, Vitamin A, and Magnesium.
  • Passion fruit's daily need coverage for Fiber is 38% higher.
  • Pomelo has 2 times more Vitamin C than Passion fruit. Pomelo has 61mg of Vitamin C, while Passion fruit has 30mg.

We used Pummelo, raw and Passion-fruit, (granadilla), purple, raw types in this comparison.

Infographic

Pomelo 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
Contains less Sodium -96.4%
Contains more Iron +1354.5%
Contains more Calcium +200%
Contains more Potassium +61.1%
Contains more Magnesium +383.3%
Contains more Copper +79.2%
Contains more Zinc +25%
Contains more Phosphorus +300%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 20% 5% 16% 3% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 60% 4% 31% 21% 29% 3% 30% 4%
Contains less Sodium -96.4%
Contains more Iron +1354.5%
Contains more Calcium +200%
Contains more Potassium +61.1%
Contains more Magnesium +383.3%
Contains more Copper +79.2%
Contains more Zinc +25%
Contains more Phosphorus +300%

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
Pomelo
2
:
Contains more Vitamin C +103.3%
Contains more Vitamin B1 +∞%
Contains more Vitamin A +15800%
Contains more Vitamin B2 +381.5%
Contains more Vitamin B3 +581.8%
Contains more Vitamin B6 +177.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 204% 1% 0% 0% 9% 7% 5% 0% 9% 0% 0% 0%
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 C +103.3%
Contains more Vitamin B1 +∞%
Contains more Vitamin A +15800%
Contains more Vitamin B2 +381.5%
Contains more Vitamin B3 +581.8%
Contains more Vitamin B6 +177.8%

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
19
Pomelo
23
Passion fruit
Mineral Summary Score
7
Pomelo
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
5%
Pomelo
13%
Passion fruit
Carbohydrates
10%
Pomelo
23%
Passion fruit
Fats
0%
Pomelo
3%
Passion fruit

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.
Pomelo Passion fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomelo 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 lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.059g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.7)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
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)

All nutrients comparison - raw data values

Nutrient Pomelo Passion fruit Opinion
Calories 38 97 Passion fruit
Protein 0.76 2.2 Passion fruit
Fats 0.04 0.7 Passion fruit
Vitamin C 61 30 Pomelo
Carbs 9.62 23.38 Passion fruit
Cholesterol 0 0
Vitamin D 0 Passion fruit
Iron 0.11 1.6 Passion fruit
Calcium 4 12 Passion fruit
Potassium 216 348 Passion fruit
Magnesium 6 29 Passion fruit
Sugar 11.2 Pomelo
Fiber 1 10.4 Passion fruit
Copper 0.048 0.086 Passion fruit
Zinc 0.08 0.1 Passion fruit
Starch
Phosphorus 17 68 Passion fruit
Sodium 1 28 Pomelo
Vitamin A 8 1272 Passion fruit
Vitamin E 0.02 Passion fruit
Vitamin D 0 Passion fruit
Vitamin B1 0.034 0 Pomelo
Vitamin B2 0.027 0.13 Passion fruit
Vitamin B3 0.22 1.5 Passion fruit
Vitamin B5
Vitamin B6 0.036 0.1 Passion fruit
Vitamin B12 0 0
Vitamin K 0.7 Passion fruit
Folate 14 Passion fruit
Trans Fat 0 0
Saturated Fat 0.059 Pomelo
Monounsaturated Fat 0.086 Passion fruit
Polyunsaturated fat 0.411 Passion fruit
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.