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  6. Flour vs. Passion fruit

Flour vs. Passion fruit — In-Depth Nutrition Comparison

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Important differences between Flour and Passion fruit

  • Flour has more Vitamin B1, Selenium, Folate, Iron, Vitamin B2, and Vitamin B3, however, Passion fruit is richer in Vitamin C, Fiber, Vitamin A RAE, and Potassium.
  • Flour's daily need coverage for Vitamin B1 is 65% more.
  • Flour contains 57 times more Selenium than Passion fruit. Flour contains 33.9µg of Selenium, while Passion fruit contains 0.6µg.

The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Passion-fruit, (granadilla), purple, raw.

Infographic

Flour 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.
Flour
Flour
8
:
2
Passion fruit
Passion fruit
Contains more Calcium +25%
Contains more Iron +190%
Contains more Phosphorus +58.8%
Contains less Sodium -92.9%
Contains more Zinc +600%
Contains more Copper +67.4%
Contains more Selenium +5550%
Contains more Magnesium +31.8%
Contains more Potassium +225.2%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
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 +25%
Contains more Iron +190%
Contains more Phosphorus +58.8%
Contains less Sodium -92.9%
Contains more Zinc +600%
Contains more Copper +67.4%
Contains more Selenium +5550%
Contains more Magnesium +31.8%
Contains more Potassium +225.2%

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.
Flour
Flour
6
:
4
Passion fruit
Passion fruit
Contains more Vitamin E +200%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +293.6%
Contains more Folate +1207.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +127.3%
Contains more Vitamin K +133.3%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 +200%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +293.6%
Contains more Folate +1207.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +127.3%
Contains more Vitamin K +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Passion fruit
Passion fruit
Contains more Protein +369.5%
Contains more Fats +40%
Contains more Carbs +226.4%
Contains more Water +511.8%
Contains more Other +71.7%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +369.5%
Contains more Fats +40%
Contains more Carbs +226.4%
Contains more Water +511.8%
Contains more Other +71.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Passion fruit
Passion fruit
Contains less Saturated Fat -61.9%
Equal in Monounsaturated Fat - 0.086
Equal in Polyunsaturated fat - 0.411
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains less Saturated Fat -61.9%
Equal in Monounsaturated Fat - 0.086
Equal in Polyunsaturated fat - 0.411

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Passion fruit Opinion
Net carbs 73.61g 12.98g Flour
Protein 10.33g 2.2g Flour
Fats 0.98g 0.7g Flour
Carbs 76.31g 23.38g Flour
Calories 364kcal 97kcal Flour
Sugar 0.27g 11.2g Flour
Fiber 2.7g 10.4g Passion fruit
Calcium 15mg 12mg Flour
Iron 4.64mg 1.6mg Flour
Magnesium 22mg 29mg Passion fruit
Phosphorus 108mg 68mg Flour
Potassium 107mg 348mg Passion fruit
Sodium 2mg 28mg Flour
Zinc 0.7mg 0.1mg Flour
Copper 0.144mg 0.086mg Flour
Manganese 0.682mg Flour
Selenium 33.9µg 0.6µg Flour
Vitamin A 0IU 1272IU Passion fruit
Vitamin A RAE 0µg 64µg Passion fruit
Vitamin E 0.06mg 0.02mg Flour
Vitamin C 0mg 30mg Passion fruit
Vitamin B1 0.785mg 0mg Flour
Vitamin B2 0.494mg 0.13mg Flour
Vitamin B3 5.904mg 1.5mg Flour
Vitamin B5 0.438mg Flour
Vitamin B6 0.044mg 0.1mg Passion fruit
Folate 183µg 14µg Flour
Vitamin K 0.3µg 0.7µg Passion fruit
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
Saturated Fat 0.155g 0.059g Passion fruit
Monounsaturated Fat 0.087g 0.086g Flour
Polyunsaturated fat 0.413g 0.411g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50%
Flour
23%
Passion fruit
Minerals Daily Need Coverage Score
59%
Flour
18%
Passion fruit

Comparison summary

Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.096g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 56)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 10.93g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 26mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.