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  6. Walnut vs. Passion fruit

Walnut vs. Passion fruit — In-Depth Nutrition Comparison

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What are the main differences between Walnut and Passion fruit?

  • Walnut is richer in Copper, Phosphorus, Vitamin B6, Magnesium, Vitamin B1, Zinc, Folate, and Iron, yet Passion fruit is richer in Vitamin C.
  • Walnut's daily need coverage for Copper is 167% higher.
  • Passion fruit contains less Saturated Fat.

We used Nuts, walnuts, english and Passion-fruit, (granadilla), purple, raw types in this comparison.

Infographic

Walnut 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.
Walnut
Walnut
10
:
0
Passion fruit
Passion fruit
Contains more Calcium +716.7%
Contains more Iron +81.9%
Contains more Magnesium +444.8%
Contains more Phosphorus +408.8%
Contains more Potassium +26.7%
Contains less Sodium -92.9%
Contains more Zinc +2990%
Contains more Copper +1744.2%
Contains more Selenium +716.7%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Contains more Calcium +716.7%
Contains more Iron +81.9%
Contains more Magnesium +444.8%
Contains more Phosphorus +408.8%
Contains more Potassium +26.7%
Contains less Sodium -92.9%
Contains more Zinc +2990%
Contains more Copper +1744.2%
Contains more Selenium +716.7%

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.
Walnut
Walnut
7
:
3
Passion fruit
Passion fruit
Contains more Vitamin E +3400%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +437%
Contains more Folate +600%
Contains more Vitamin K +285.7%
Contains more Vitamin A +6260%
Contains more Vitamin C +2207.7%
Contains more Vitamin B3 +33.3%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Passion fruit
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 +3400%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +437%
Contains more Folate +600%
Contains more Vitamin K +285.7%
Contains more Vitamin A +6260%
Contains more Vitamin C +2207.7%
Contains more Vitamin B3 +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Passion fruit
Passion fruit
Contains more Protein +592.3%
Contains more Fats +9215.7%
Contains more Other +125.3%
Contains more Carbs +70.5%
Contains more Water +1691.9%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Passion fruit
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 Protein +592.3%
Contains more Fats +9215.7%
Contains more Other +125.3%
Contains more Carbs +70.5%
Contains more Water +1691.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Passion fruit
Passion fruit
Contains more Monounsaturated Fat +10287.2%
Contains more Polyunsaturated fat +11377.9%
Contains less Saturated Fat -99%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains more Monounsaturated Fat +10287.2%
Contains more Polyunsaturated fat +11377.9%
Contains less Saturated Fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Passion fruit Opinion
Net carbs 7.01g 12.98g Passion fruit
Protein 15.23g 2.2g Walnut
Fats 65.21g 0.7g Walnut
Carbs 13.71g 23.38g Passion fruit
Calories 654kcal 97kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 11.2g Walnut
Fiber 6.7g 10.4g Passion fruit
Calcium 98mg 12mg Walnut
Iron 2.91mg 1.6mg Walnut
Magnesium 158mg 29mg Walnut
Phosphorus 346mg 68mg Walnut
Potassium 441mg 348mg Walnut
Sodium 2mg 28mg Walnut
Zinc 3.09mg 0.1mg Walnut
Copper 1.586mg 0.086mg Walnut
Manganese 3.414mg Walnut
Selenium 4.9µg 0.6µg Walnut
Vitamin A 20IU 1272IU Passion fruit
Vitamin A RAE 1µg 64µg Passion fruit
Vitamin E 0.7mg 0.02mg Walnut
Vitamin C 1.3mg 30mg Passion fruit
Vitamin B1 0.341mg 0mg Walnut
Vitamin B2 0.15mg 0.13mg Walnut
Vitamin B3 1.125mg 1.5mg Passion fruit
Vitamin B5 0.57mg Walnut
Vitamin B6 0.537mg 0.1mg Walnut
Folate 98µg 14µg Walnut
Vitamin K 2.7µg 0.7µg Walnut
Tryptophan 0.17mg Walnut
Threonine 0.596mg Walnut
Isoleucine 0.625mg Walnut
Leucine 1.17mg Walnut
Lysine 0.424mg Walnut
Methionine 0.236mg Walnut
Phenylalanine 0.711mg Walnut
Valine 0.753mg Walnut
Histidine 0.391mg Walnut
Saturated Fat 6.126g 0.059g Passion fruit
Monounsaturated Fat 8.933g 0.086g Walnut
Polyunsaturated fat 47.174g 0.411g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Passion fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
23%
Passion fruit
Minerals Daily Need Coverage Score
152%
Walnut
18%
Passion fruit

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 8.59g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 6.067g)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $3)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.