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Smoothie vs. Passion fruit — In-Depth Nutrition Comparison

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How are smoothie and passion fruit different?

  • Smoothie is richer in vitamin B12, while passion fruit is higher in fiber, iron, vitamin A, potassium, and vitamin C.
  • Passion fruit covers your daily need for fiber, 42% more than smoothie.
  • Smoothie is lower in sugar.
  • Smoothie has a higher glycemic index (44) than passion fruit (16).

Beverages, V8 SPLASH Smoothies, Strawberry Banana and Passion-fruit, (granadilla), purple, raw types were used in this article.

Infographic

Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
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 +241.7%
Contains more PotassiumPotassium +1350%
Contains more IronIron +966.7%
~equal in Sodium ~28mg
~equal in Manganese ~mg

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 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% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +22.4%
Contains more Vitamin B3Vitamin B3 +83.8%
Contains more Vitamin B6Vitamin B6 +22%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0mg
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 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 +23.8%
Contains more ProteinProtein +80.3%
Contains more FatsFats +∞%
Contains more CarbsCarbs +186.5%
Contains more OtherOther +132.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Passion fruit DV% diff.
Fiber 0g 10.4g 42%
Iron 0.15mg 1.6mg 18%
Phosphorus 68mg 10%
Vitamin B12 0.24µg 0µg 10%
Potassium 24mg 348mg 10%
Vitamin B2 0.13mg 10%
Copper 0.086mg 10%
Vitamin A 64µg 7%
Magnesium 29mg 7%
Vitamin C 24.5mg 30mg 6%
Carbs 8.16g 23.38g 5%
Folate 14µg 4%
Vitamin B3 0.816mg 1.5mg 4%
Calories 37kcal 97kcal 3%
Polyunsaturated fat 0.411g 3%
Calcium 41mg 12mg 3%
Protein 1.22g 2.2g 2%
Zinc 0.1mg 1%
Selenium 0.6µg 1%
Vitamin B6 0.082mg 0.1mg 1%
Vitamin K 0.7µg 1%
Fats 0g 0.7g 1%
Choline 7.6mg 1%
Net carbs 8.16g 12.98g N/A
Sugar 7.35g 11.2g N/A
Sodium 29mg 28mg 0%
Vitamin E 0.02mg 0%
Saturated fat 0g 0.059g 0%
Monounsaturated fat 0.086g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie 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
11%
Smoothie
17%
Passion fruit
Minerals Daily Need Coverage Score
2%
Smoothie
18%
Passion fruit

Comparison summary

Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 3.85g)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.059g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.