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Raspberry vs Passion fruit - In-Depth Nutrition Comparison

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Summary of differences between Raspberry and Passion fruit

  • Raspberry has more Vitamin K, and Vitamin E , while Passion fruit has more Fiber, Iron, Vitamin B2, Vitamin A RAE, Potassium, Vitamin B3, and Phosphorus.
  • Passion fruit covers your daily need of Fiber 16% more than Raspberry.
  • Raspberry contains 44 times more Vitamin E than Passion fruit. While Raspberry contains 0.87mg of Vitamin E , Passion fruit contains only 0.02mg.

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

Infographic

Raspberry 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 +108.3%
Contains less Sodium -96.4%
Contains more Zinc +320%
Contains more Iron +131.9%
Contains more Magnesium +31.8%
Contains more Phosphorus +134.5%
Contains more Potassium +130.5%
Equal in Copper - 0.086
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Contains more Calcium +108.3%
Contains less Sodium -96.4%
Contains more Zinc +320%
Contains more Iron +131.9%
Contains more Magnesium +31.8%
Contains more Phosphorus +134.5%
Contains more Potassium +130.5%
Equal in Copper - 0.086

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
:
Contains more Vitamin E +4250%
Contains more Vitamin B1 +∞%
Contains more Folate +50%
Contains more Vitamin K +1014.3%
Contains more Vitamin A +3754.5%
Contains more Vitamin C +14.5%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +150.8%
Contains more Vitamin B6 +81.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
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 +4250%
Contains more Vitamin B1 +∞%
Contains more Folate +50%
Contains more Vitamin K +1014.3%
Contains more Vitamin A +3754.5%
Contains more Vitamin C +14.5%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +150.8%
Contains more Vitamin B6 +81.8%

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

All nutrients comparison - raw data values

Nutrient Raspberry Passion fruit Opinion
Net carbs 5.44g 12.98g Passion fruit
Protein 1.2g 2.2g Passion fruit
Fats 0.65g 0.7g Passion fruit
Carbs 11.94g 23.38g Passion fruit
Calories 52kcal 97kcal Passion fruit
Starch 0g g Raspberry
Fructose 2.35g g Raspberry
Sugar 4.42g 11.2g Raspberry
Fiber 6.5g 10.4g Passion fruit
Calcium 25mg 12mg Raspberry
Iron 0.69mg 1.6mg Passion fruit
Magnesium 22mg 29mg Passion fruit
Phosphorus 29mg 68mg Passion fruit
Potassium 151mg 348mg Passion fruit
Sodium 1mg 28mg Raspberry
Zinc 0.42mg 0.1mg Raspberry
Copper 0.09mg 0.086mg Raspberry
Vitamin A 33IU 1272IU Passion fruit
Vitamin E 0.87mg 0.02mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 26.2mg 30mg Passion fruit
Vitamin B1 0.032mg 0mg Raspberry
Vitamin B2 0.038mg 0.13mg Passion fruit
Vitamin B3 0.598mg 1.5mg Passion fruit
Vitamin B5 0.329mg mg Raspberry
Vitamin B6 0.055mg 0.1mg Passion fruit
Folate 21µg 14µg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 0.7µg Raspberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.019g 0.059g Raspberry
Monounsaturated Fat 0.064g 0.086g Passion fruit
Polyunsaturated fat 0.375g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry 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
17
Raspberry
23
Passion fruit
Mineral Summary Score
15
Raspberry
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
7%
Raspberry
13%
Passion fruit
Carbohydrates
12%
Raspberry
23%
Passion fruit
Fats
3%
Raspberry
3%
Passion fruit

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 6.78g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.3)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 10)
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.
Which food is richer in vitamins?
?
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

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.