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  6. Passion fruit vs. Rapini

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
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
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

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%

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
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
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%

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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. 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.