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  6. Brown rice vs. Passion fruit

Brown rice vs. Passion fruit — In-Depth Nutrition Comparison

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How are brown rice and passion fruit different?

  • Brown rice is richer in vitamin B1, selenium, vitamin B3, zinc, and phosphorus, while passion fruit is higher in fiber, vitamin C, vitamin A, iron, and potassium.
  • Passion fruit covers your daily need for fiber, 35% more than brown rice.
  • Brown rice has a higher glycemic index (66) than passion fruit (16).

Rice, brown, long-grain, cooked and Passion-fruit, (granadilla), purple, raw types were used in this article.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +34.5%
Contains more CopperCopper +23.3%
Contains more ZincZinc +610%
Contains more PhosphorusPhosphorus +51.5%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +866.7%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +304.7%
Contains more IronIron +185.7%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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 EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +70.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +23%
Contains more CholineCholine +21.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +88.4%
Contains more Vitamin KVitamin K +250%
Contains more FolateFolate +55.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Passion fruit DV% diff.
Manganese 0.974mg 42%
Fiber 1.6g 10.4g 35%
Vitamin C 0mg 30mg 33%
Vitamin B1 0.178mg 0mg 15%
Iron 0.56mg 1.6mg 13%
Starch 24.79g 10%
Selenium 5.8µg 0.6µg 9%
Potassium 86mg 348mg 8%
Vitamin B5 0.38mg 8%
Vitamin B3 2.561mg 1.5mg 7%
Vitamin A 0µg 64µg 7%
Zinc 0.71mg 0.1mg 6%
Phosphorus 103mg 68mg 5%
Vitamin B2 0.069mg 0.13mg 5%
Magnesium 39mg 29mg 2%
Vitamin B6 0.123mg 0.1mg 2%
Copper 0.106mg 0.086mg 2%
Saturated fat 0.26g 0.059g 1%
Folate 9µg 14µg 1%
Monounsaturated fat 0.369g 0.086g 1%
Calories 123kcal 97kcal 1%
Protein 2.74g 2.2g 1%
Vitamin E 0.17mg 0.02mg 1%
Sodium 4mg 28mg 1%
Calcium 3mg 12mg 1%
Carbs 25.58g 23.38g 1%
Fats 0.97g 0.7g 0%
Net carbs 23.98g 12.98g N/A
Sugar 0.24g 11.2g N/A
Vitamin K 0.2µg 0.7µg 0%
Choline 9.2mg 7.6mg 0%
Polyunsaturated fat 0.366g 0.411g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +24.5%
Contains more FatsFats +38.6%
Contains more OtherOther +79.5%
~equal in Carbs ~23.38g
~equal in Water ~72.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +329.1%
Contains less Sat. FatSaturated fat -77.3%
Contains more Poly. FatPolyunsaturated fat +12.3%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.