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  6. Raisin vs. Passion fruit

Raisin vs. Passion fruit — In-Depth Nutrition Comparison

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How are raisins and passion fruit different?

  • Raisins are higher in copper, potassium, vitamin B1, and vitamin B6; however, passion fruit is richer in vitamin C, fiber, and vitamin A.
  • Daily need coverage for vitamin C for passion fruit is 31% higher.
  • Passion fruit has a lower glycemic index (16) than raisins (64).

Raisins, seedless and Passion-fruit, (granadilla), purple, raw are the varieties used in this article.

Infographic

Raisin 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Raisin
Raisin
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 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 CalciumCalcium +316.7%
Contains more PotassiumPotassium +115.2%
Contains more IronIron +17.5%
Contains more CopperCopper +269.8%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +48.5%
Contains less SodiumSodium -60.7%
Contains more ManganeseManganese +∞%
~equal in Magnesium ~29mg
~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.
Raisin
Raisin
6
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +74%
Contains more Vitamin KVitamin K +400%
Contains more CholineCholine +46.1%
Contains more Vitamin CVitamin C +1204.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +95.8%
Contains more FolateFolate +180%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Passion fruit DV% diff.
Fructose 29.68g 37%
Vitamin C 2.3mg 30mg 31%
Fiber 3.7g 10.4g 27%
Copper 0.318mg 0.086mg 26%
Carbs 79.18g 23.38g 19%
Manganese 0.299mg 13%
Potassium 749mg 348mg 12%
Calories 299kcal 97kcal 10%
Vitamin B1 0.106mg 0mg 9%
Vitamin A 0µg 64µg 7%
Vitamin B6 0.174mg 0.1mg 6%
Phosphorus 101mg 68mg 5%
Vitamin B3 0.766mg 1.5mg 5%
Iron 1.88mg 1.6mg 4%
Calcium 50mg 12mg 4%
Protein 3.07g 2.2g 2%
Polyunsaturated fat 0.037g 0.411g 2%
Folate 5µg 14µg 2%
Vitamin B5 0.095mg 2%
Vitamin K 3.5µg 0.7µg 2%
Magnesium 32mg 29mg 1%
Vitamin E 0.12mg 0.02mg 1%
Sodium 11mg 28mg 1%
Starch 2.7g 1%
Zinc 0.22mg 0.1mg 1%
Choline 11.1mg 7.6mg 1%
Fats 0.46g 0.7g 0%
Net carbs 75.48g 12.98g N/A
Sugar 59.19g 11.2g N/A
Selenium 0.6µg 0.6µg 0%
Vitamin B2 0.125mg 0.13mg 0%
Saturated fat 0.058g 0.059g 0%
Monounsaturated fat 0.051g 0.086g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 ProteinProtein +39.5%
Contains more CarbsCarbs +238.7%
Contains more OtherOther +135.4%
Contains more FatsFats +52.2%
Contains more WaterWater +372.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 more Mono. FatMonounsaturated fat +68.6%
Contains more Poly. FatPolyunsaturated fat +1010.8%
~equal in Saturated fat ~0.059g

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.