Papaya vs. Passion fruit — In-Depth Nutrition Comparison

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What are the differences between papaya and passion fruit?

Papaya is higher in vitamin C and folate, yet passion fruit is higher in fiber, iron, phosphorus, vitamin B2, vitamin B3, and vitamin A.
Passion fruit's daily need coverage for fiber is 35% more.
Papaya has 3 times more folate than passion fruit. While papaya has 37µg of folate, passion fruit has only 14µg.
The glycemic index of passion fruit is lower.

We used Papayas, raw and Passion-fruit, (granadilla), purple, raw types in this article.

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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.

Papaya

Passion fruit

Contains more CalciumCalcium	+66.7%
Contains less SodiumSodium	-71.4%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+38.1%
Contains more PotassiumPotassium	+91.2%
Contains more IronIron	+540%
Contains more CopperCopper	+91.1%
Contains more ZincZinc	+25%
Contains more PhosphorusPhosphorus	+580%

~equal in Selenium ~0.6µg

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.

Papaya

Passion fruit

Contains more Vitamin CVitamin C	+103%
Contains more Vitamin EVitamin E	+1400%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+271.4%
Contains more FolateFolate	+164.3%

Contains more Vitamin AVitamin A	+36.2%
Contains more Vitamin B2Vitamin B2	+381.5%
Contains more Vitamin B3Vitamin B3	+320.2%
Contains more Vitamin B6Vitamin B6	+163.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	1.7g	10.4g	35%
Vitamin C	60.9mg	30mg	34%
Iron	0.25mg	1.6mg	17%
Phosphorus	10mg	68mg	8%
Vitamin B2	0.027mg	0.13mg	8%
Vitamin B3	0.357mg	1.5mg	7%
Folate	37µg	14µg	6%
Potassium	182mg	348mg	5%
Copper	0.045mg	0.086mg	5%
Vitamin B6	0.038mg	0.1mg	5%
Fructose	3.73g		5%
Carbs	10.82g	23.38g	4%
Vitamin B5	0.191mg		4%
Calories	43kcal	97kcal	3%
Protein	0.47g	2.2g	3%
Magnesium	21mg	29mg	2%
Vitamin A	47µg	64µg	2%
Vitamin E	0.3mg	0.02mg	2%
Manganese	0.04mg		2%
Vitamin B1	0.023mg	0mg	2%
Vitamin K	2.6µg	0.7µg	2%
Polyunsaturated fat	0.058g	0.411g	2%
Fats	0.26g	0.7g	1%
Calcium	20mg	12mg	1%
Sodium	8mg	28mg	1%
Protein per 100 calories	1.1g	2.3g	N/A
Calories per 10 g protein	915kcal	441kcal	N/A
Weight per 100 calories	233g	103g	N/A
Net carbs	9.12g	12.98g	N/A
Sugar	7.82g	11.2g	N/A
Zinc	0.08mg	0.1mg	0%
Selenium	0.6µg	0.6µg	0%
Choline	6.1mg	7.6mg	0%
Saturated fat	0.081g	0.059g	0%
Monounsaturated fat	0.072g	0.086g	0%
Tryptophan	0.008mg		0%
Threonine	0.011mg		0%
Isoleucine	0.008mg		0%
Leucine	0.016mg		0%
Lysine	0.025mg		0%
Methionine	0.002mg		0%
Phenylalanine	0.009mg		0%
Valine	0.01mg		0%
Histidine	0.005mg		0%