Passion fruit vs. Pomegranate — In-Depth Nutrition Comparison
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What are the differences between passion fruit and pomegranate?
- Passion fruit is higher in fiber, vitamin A, vitamin C, iron, vitamin B3, and vitamin B2, yet pomegranate is higher in vitamin K, copper, folate, and vitamin B1.
- Passion fruit's daily need coverage for fiber is 26% more.
We used Passion-fruit, (granadilla), purple, raw and Pomegranates, raw types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +141.7% |
| Contains more CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +47.5% |
| Contains more IronIron | +433.3% |
| Contains more PhosphorusPhosphorus | +88.9% |
| Contains more SeleniumSelenium | +20% |
| Contains more CopperCopper | +83.7% |
| Contains more ZincZinc | +250% |
| Contains less SodiumSodium | -89.3% |
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.
| Contains more Vitamin CVitamin C | +194.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +145.3% |
| Contains more Vitamin B3Vitamin B3 | +411.9% |
| Contains more Vitamin B6Vitamin B6 | +33.3% |
| Contains more Vitamin EVitamin E | +2900% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin KVitamin K | +2242.9% |
| Contains more FolateFolate | +171.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 10.4g | 4g | 26% |
| Vitamin C | 30mg | 10.2mg | 22% |
| Iron | 1.6mg | 0.3mg | 16% |
| Vitamin K | 0.7µg | 16.4µg | 13% |
| Copper | 0.086mg | 0.158mg | 8% |
| Vitamin B3 | 1.5mg | 0.293mg | 8% |
| Vitamin B5 | 0.377mg | 8% | |
| Vitamin A | 64µg | 0µg | 7% |
| Vitamin B1 | 0mg | 0.067mg | 6% |
| Vitamin B2 | 0.13mg | 0.053mg | 6% |
| Folate | 14µg | 38µg | 6% |
| Phosphorus | 68mg | 36mg | 5% |
| Manganese | 0.119mg | 5% | |
| Magnesium | 29mg | 12mg | 4% |
| Vitamin E | 0.02mg | 0.6mg | 4% |
| Potassium | 348mg | 236mg | 3% |
| Carbs | 23.38g | 18.7g | 2% |
| Zinc | 0.1mg | 0.35mg | 2% |
| Vitamin B6 | 0.1mg | 0.075mg | 2% |
| Polyunsaturated fat | 0.411g | 0.079g | 2% |
| Calories | 97kcal | 83kcal | 1% |
| Protein | 2.2g | 1.67g | 1% |
| Fats | 0.7g | 1.17g | 1% |
| Sodium | 28mg | 3mg | 1% |
| Protein per 100 calories | 2.3g | 2g | N/A |
| Calories per 10 g protein | 441kcal | 497kcal | N/A |
| Weight per 100 calories | 103g | 120g | N/A |
| Net carbs | 12.98g | 14.7g | N/A |
| Calcium | 12mg | 10mg | 0% |
| Sugar | 11.2g | 13.67g | N/A |
| Selenium | 0.6µg | 0.5µg | 0% |
| Choline | 7.6mg | 7.6mg | 0% |
| Saturated fat | 0.059g | 0.12g | 0% |
| Monounsaturated fat | 0.086g | 0.093g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.7 g
Carbs:
23.38 g
Water:
72.93 g
Other:
0.79 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more ProteinProtein | +31.7% |
| Contains more CarbsCarbs | +25% |
| Contains more OtherOther | +49.1% |
| Contains more FatsFats | +67.1% |
~equal in
Water
~77.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.059 g
Monounsaturated fat:
Mono. Fat
0.086 g
Polyunsaturated fat:
Poly. Fat
0.411 g
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
| Contains less Sat. FatSaturated fat | -50.8% |
| Contains more Poly. FatPolyunsaturated fat | +420.3% |
~equal in
Monounsaturated fat
~0.093g
