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  6. Pumpkin vs. Passion fruit

Pumpkin vs. Passion fruit — In-Depth Nutrition Comparison

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Summary of differences between pumpkin and passion fruit

  • Pumpkin has more vitamin A and vitamin E, while passion fruit has more fiber, vitamin C, iron, and vitamin B3.
  • Pumpkin covers your daily need for vitamin A, 145% more than passion fruit.
  • Pumpkin contains 53 times more vitamin E than passion fruit. While pumpkin contains 1.06mg of vitamin E, passion fruit contains only 0.02mg.
  • The amount of sugar in pumpkin is lower.
  • Passion fruit has a lower glycemic index. The glycemic index of passion fruit is 16, while the glycemic index of pumpkin is 52.

These are the specific foods used in this comparison Pumpkin, raw and Passion-fruit, (granadilla), purple, raw.

Infographic

Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 CalciumCalcium +75%
Contains more CopperCopper +47.7%
Contains more ZincZinc +220%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +141.7%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +54.5%
Contains more SeleniumSelenium +100%
~equal in Potassium ~348mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin AVitamin A +565.6%
Contains more Vitamin EVitamin E +5200%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +57.1%
Contains more FolateFolate +14.3%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B6Vitamin B6 +63.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

All nutrients comparison - raw data values

Nutrient Pumpkin Passion fruit DV% diff.
Vitamin A 426µg 64µg 40%
Fiber 0.5g 10.4g 40%
Vitamin C 9mg 30mg 23%
Iron 0.8mg 1.6mg 10%
Vitamin E 1.06mg 0.02mg 7%
Vitamin B5 0.298mg 6%
Vitamin B3 0.6mg 1.5mg 6%
Carbs 6.5g 23.38g 6%
Manganese 0.125mg 5%
Copper 0.127mg 0.086mg 5%
Calories 26kcal 97kcal 4%
Vitamin B1 0.05mg 0mg 4%
Magnesium 12mg 29mg 4%
Phosphorus 44mg 68mg 3%
Vitamin B6 0.061mg 0.1mg 3%
Polyunsaturated fat 0.005g 0.411g 3%
Zinc 0.32mg 0.1mg 2%
Protein 1g 2.2g 2%
Vitamin B2 0.11mg 0.13mg 2%
Folate 16µg 14µg 1%
Sodium 1mg 28mg 1%
Calcium 21mg 12mg 1%
Selenium 0.3µg 0.6µg 1%
Fats 0.1g 0.7g 1%
Net carbs 6g 12.98g N/A
Potassium 340mg 348mg 0%
Sugar 2.76g 11.2g N/A
Vitamin K 1.1µg 0.7µg 0%
Choline 8.2mg 7.6mg 0%
Saturated fat 0.052g 0.059g 0%
Monounsaturated fat 0.013g 0.086g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 +25.6%
Contains more ProteinProtein +120%
Contains more FatsFats +600%
Contains more CarbsCarbs +259.7%
~equal in Other ~0.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 +561.5%
Contains more Poly. FatPolyunsaturated fat +8120%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.