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Saffron vs. Passion fruit — In-Depth Nutrition Comparison

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How are saffron and passion fruit different?

  • Saffron is richer in iron, vitamin B6, vitamin C, magnesium, potassium, copper, phosphorus, folate, and vitamin B2, while passion fruit is higher in fiber.
  • Saffron covers your daily need for iron 119% more than passion fruit.
  • Saffron contains 10 times more Vitamin B6 than passion fruit. Saffron contains 1.01mg of Vitamin B6, while passion fruit contains 0.1mg.
  • Saffron has a higher glycemic index (70) than passion fruit (16).

Spices, saffron and Passion-fruit, (granadilla), purple, raw types were used in this article.

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +810.3%
Contains more CalciumCalcium +825%
Contains more PotassiumPotassium +395.4%
Contains more IronIron +593.8%
Contains more CopperCopper +281.4%
Contains more ZincZinc +990%
Contains more PhosphorusPhosphorus +270.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +833.3%
Contains less SodiumSodium -81.1%

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 269% 32% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
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% 76% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin CVitamin C +169.3%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more Vitamin B6Vitamin B6 +910%
Contains more FolateFolate +564.3%
Contains more Vitamin AVitamin A +140%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.5mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +419.5%
Contains more FatsFats +735.7%
Contains more CarbsCarbs +179.6%
Contains more OtherOther +589.9%
Contains more WaterWater +512.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated Fat: Sat. Fat 1.586 g
Monounsaturated Fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 +398.8%
Contains more Poly. FatPolyunsaturated fat +402.9%
Contains less Sat. FatSaturated Fat -96.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saffron Passion fruit
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saffron Passion fruit Opinion
Calories 310kcal 97kcal Saffron
Protein 11.43g 2.2g Saffron
Fats 5.85g 0.7g Saffron
Vitamin C 80.8mg 30mg Saffron
Net carbs 61.47g 12.98g Saffron
Carbs 65.37g 23.38g Saffron
Magnesium 264mg 29mg Saffron
Calcium 111mg 12mg Saffron
Potassium 1724mg 348mg Saffron
Iron 11.1mg 1.6mg Saffron
Sugar 11.2g Saffron
Fiber 3.9g 10.4g Passion fruit
Copper 0.328mg 0.086mg Saffron
Zinc 1.09mg 0.1mg Saffron
Phosphorus 252mg 68mg Saffron
Sodium 148mg 28mg Passion fruit
Vitamin A 530IU 1272IU Passion fruit
Vitamin A 27µg 64µg Passion fruit
Vitamin E 0.02mg Passion fruit
Manganese 28.408mg Saffron
Selenium 5.6µg 0.6µg Saffron
Vitamin B1 0.115mg 0mg Saffron
Vitamin B2 0.267mg 0.13mg Saffron
Vitamin B3 1.46mg 1.5mg Passion fruit
Vitamin B6 1.01mg 0.1mg Saffron
Vitamin K 0.7µg Passion fruit
Folate 93µg 14µg Saffron
Choline 7.6mg Passion fruit
Saturated Fat 1.586g 0.059g Passion fruit
Monounsaturated Fat 0.429g 0.086g Saffron
Polyunsaturated fat 2.067g 0.411g Saffron
Omega-3 - DPA 0.006g 0g Saffron

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Saffron
21%
Passion fruit
Minerals Daily Need Coverage Score
479%
Saffron
18%
Passion fruit

Comparison summary

Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 120mg)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 1.527g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 54)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.