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Passion fruit vs. Arugula — In-Depth Nutrition Comparison

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Significant differences between passion fruit and arugula

  • Passion fruit has more fiber, vitamin C, and vitamin B3; however, arugula is richer in vitamin K, vitamin A, folate, and calcium.
  • Arugula covers your daily vitamin K needs 90% more than passion fruit.
  • Arugula has 7 times less fiber than passion fruit. Passion fruit has 10.4g of fiber, while arugula has 1.6g.
  • Arugula has a higher glycemic index. The glycemic index of arugula is 32, while the glycemic index of passion fruit is 16.

Specific food types used in this comparison are Passion-fruit, (granadilla), purple, raw and Arugula, raw.

Infographic

Passion fruit vs Arugula 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more CopperCopper +13.2%
Contains more PhosphorusPhosphorus +30.8%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +62.1%
Contains more CalciumCalcium +1233.3%
Contains more ZincZinc +370%
~equal in Potassium ~369mg
~equal in Iron ~1.46mg
~equal in Sodium ~27mg

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.
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%
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B2Vitamin B2 +51.2%
Contains more Vitamin B3Vitamin B3 +391.8%
Contains more Vitamin B6Vitamin B6 +37%
Contains more Vitamin AVitamin A +85.9%
Contains more Vitamin EVitamin E +2050%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +15414.3%
Contains more FolateFolate +592.9%
Contains more CholineCholine +101.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more CarbsCarbs +540.5%
Contains more ProteinProtein +17.3%
Contains more WaterWater +25.8%
Contains more OtherOther +77.2%
~equal in Fats ~0.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains less Sat. FatSaturated fat -31.4%
Contains more Mono. FatMonounsaturated fat +75.5%
Contains more Poly. FatPolyunsaturated fat +28.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Passion fruit Arugula DV% diff.
Vitamin K 0.7µg 108.6µg 90%
Fiber 10.4g 1.6g 35%
Folate 14µg 97µg 21%
Vitamin C 30mg 15mg 17%
Calcium 12mg 160mg 15%
Manganese 0.321mg 14%
Vitamin B5 0.437mg 9%
Vitamin B3 1.5mg 0.305mg 7%
Carbs 23.38g 3.65g 7%
Vitamin A 64µg 119µg 6%
Calories 97kcal 25kcal 4%
Magnesium 29mg 47mg 4%
Vitamin B1 0mg 0.044mg 4%
Vitamin E 0.02mg 0.43mg 3%
Vitamin B2 0.13mg 0.086mg 3%
Zinc 0.1mg 0.47mg 3%
Phosphorus 68mg 52mg 2%
Iron 1.6mg 1.46mg 2%
Vitamin B6 0.1mg 0.073mg 2%
Choline 7.6mg 15.3mg 1%
Polyunsaturated fat 0.411g 0.319g 1%
Selenium 0.6µg 0.3µg 1%
Protein 2.2g 2.58g 1%
Copper 0.086mg 0.076mg 1%
Potassium 348mg 369mg 1%
Fats 0.7g 0.66g 0%
Net carbs 12.98g 2.05g N/A
Sugar 11.2g 2.05g N/A
Sodium 28mg 27mg 0%
Saturated fat 0.059g 0.086g 0%
Monounsaturated fat 0.086g 0.049g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Passion fruit
41%
Arugula
Minerals Daily Need Coverage Score
18%
Passion fruit
28%
Arugula

Comparison summary

Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 0.027g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 9.15g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 1mg)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.