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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, 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.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of passion fruit is 16.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +25%
Contains more IronIron +190%
Contains more CopperCopper +67.4%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +58.8%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5550%
Contains more MagnesiumMagnesium +31.8%
Contains more PotassiumPotassium +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
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 +200%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +293.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1207.1%
Contains more CholineCholine +36.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +127.3%
Contains more Vitamin KVitamin K +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Passion fruit DV% diff.
Vitamin B1 0.785mg 0mg 65%
Selenium 33.9µg 0.6µg 61%
Folate 183µg 14µg 42%
Iron 4.64mg 1.6mg 38%
Vitamin C 0mg 30mg 33%
Fiber 2.7g 10.4g 31%
Manganese 0.682mg 30%
Vitamin B3 5.904mg 1.5mg 28%
Vitamin B2 0.494mg 0.13mg 28%
Carbs 76.31g 23.38g 18%
Protein 10.33g 2.2g 16%
Calories 364kcal 97kcal 13%
Vitamin B5 0.438mg 9%
Vitamin A 0µg 64µg 7%
Potassium 107mg 348mg 7%
Copper 0.144mg 0.086mg 6%
Phosphorus 108mg 68mg 6%
Zinc 0.7mg 0.1mg 5%
Vitamin B6 0.044mg 0.1mg 4%
Magnesium 22mg 29mg 2%
Sodium 2mg 28mg 1%
Choline 10.4mg 7.6mg 1%
Fats 0.98g 0.7g 0%
Net carbs 73.61g 12.98g N/A
Calcium 15mg 12mg 0%
Sugar 0.27g 11.2g N/A
Vitamin E 0.06mg 0.02mg 0%
Vitamin K 0.3µg 0.7µg 0%
Saturated fat 0.155g 0.059g 0%
Monounsaturated fat 0.087g 0.086g 0%
Polyunsaturated fat 0.413g 0.411g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 less Sat. FatSaturated fat -61.9%
~equal in Monounsaturated fat ~0.086g
~equal in Polyunsaturated fat ~0.411g

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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. 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.