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Passion fruit vs. Rapini — In-Depth Nutrition Comparison

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What are the differences between passion fruit and rapini?

  • Passion fruit is higher in fiber and vitamin C, yet rapini is higher in vitamin K, vitamin A, folate, vitamin B1, vitamin E, calcium, iron, and zinc.
  • Rapini's daily need coverage for vitamin K is 186% more.
  • Passion fruit has 4 times more fiber than rapini. While passion fruit has 10.4g of fiber, rapini has only 2.7g.
  • The glycemic index of passion fruit is lower.

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

Infographic

Passion fruit vs Rapini 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.
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%
Rapini
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +31.8%
Contains more PotassiumPotassium +77.6%
Contains more CopperCopper +104.8%
Contains less SodiumSodium -15.2%
Contains more CalciumCalcium +800%
Contains more IronIron +33.8%
Contains more ZincZinc +670%
Contains more SeleniumSelenium +66.7%
~equal in Phosphorus ~73mg

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%
Rapini
8
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +48.5%
Contains more Vitamin B3Vitamin B3 +22.9%
Contains more Vitamin AVitamin A +104.7%
Contains more Vitamin EVitamin E +8000%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B6Vitamin B6 +71%
Contains more Vitamin KVitamin K +31900%
Contains more FolateFolate +492.9%
Contains more CholineCholine +140.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.129mg
~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
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more FatsFats +42.9%
Contains more CarbsCarbs +720.4%
Contains more ProteinProtein +44.1%
Contains more WaterWater +26.9%
Contains more OtherOther +19%

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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +230.8%
Contains more Poly. FatPolyunsaturated fat +216.2%
Contains less Sat. FatSaturated fat -15.3%

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 Rapini
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Rapini DV% diff.
Vitamin K 0.7µg 224µg 186%
Fiber 10.4g 2.7g 31%
Folate 14µg 83µg 17%
Manganese 0.395mg 17%
Vitamin B1 0mg 0.162mg 14%
Vitamin C 30mg 20.2mg 11%
Vitamin E 0.02mg 1.62mg 11%
Calcium 12mg 108mg 10%
Vitamin A 64µg 131µg 7%
Carbs 23.38g 2.85g 7%
Iron 1.6mg 2.14mg 7%
Vitamin B5 0.322mg 6%
Zinc 0.1mg 0.77mg 6%
Vitamin B6 0.1mg 0.171mg 5%
Copper 0.086mg 0.042mg 5%
Calories 97kcal 22kcal 4%
Potassium 348mg 196mg 4%
Polyunsaturated fat 0.411g 0.13g 2%
Protein 2.2g 3.17g 2%
Vitamin B3 1.5mg 1.221mg 2%
Magnesium 29mg 22mg 2%
Choline 7.6mg 18.3mg 2%
Selenium 0.6µg 1µg 1%
Phosphorus 68mg 73mg 1%
Fats 0.7g 0.49g 0%
Net carbs 12.98g 0.15g N/A
Sugar 11.2g 0.38g N/A
Sodium 28mg 33mg 0%
Vitamin B2 0.13mg 0.129mg 0%
Saturated fat 0.059g 0.05g 0%
Monounsaturated fat 0.086g 0.026g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Rapini
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
71%
Rapini
Minerals Daily Need Coverage Score
18%
Passion fruit
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 10.82g)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 0.009g)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $1.6)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.