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  6. Passion fruit vs. Kohlrabi

Passion fruit vs. Kohlrabi — In-Depth Nutrition Comparison

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Important differences between Passion fruit and Kohlrabi

  • Passion fruit has more Fiber, Iron, Vitamin B2, Vitamin A RAE, and Vitamin B3, however, Kohlrabi is richer in Vitamin C.
  • Kohlrabi's daily need coverage for Vitamin C is 36% more.
  • Passion fruit contains 32 times more Vitamin A RAE than Kohlrabi. Passion fruit contains 64µg of Vitamin A RAE, while Kohlrabi contains 2µg.
  • Kohlrabi contains less Sugar.

The food varieties used in the comparison are Passion-fruit, (granadilla), purple, raw and Kohlrabi, raw.

Infographic

Passion fruit vs Kohlrabi 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.
Passion fruit
Passion fruit
4
:
6
Kohlrabi
Kohlrabi
Contains more Iron +300%
Contains more Magnesium +52.6%
Contains more Phosphorus +47.8%
Contains more Zinc +233.3%
Contains more Calcium +100%
Contains less Sodium -28.6%
Contains more Copper +50%
Contains more Selenium +16.7%
Equal in Potassium - 350
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Iron +300%
Contains more Magnesium +52.6%
Contains more Phosphorus +47.8%
Contains more Zinc +233.3%
Contains more Calcium +100%
Contains less Sodium -28.6%
Contains more Copper +50%
Contains more Selenium +16.7%
Equal in Potassium - 350

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.
Passion fruit
Passion fruit
4
:
6
Kohlrabi
Kohlrabi
Contains more Vitamin A +3433.3%
Contains more Vitamin B2 +550%
Contains more Vitamin B3 +275%
Contains more Vitamin K +600%
Contains more Vitamin E +2300%
Contains more Vitamin C +106.7%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +50%
Contains more Folate +14.3%
Passion fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +3433.3%
Contains more Vitamin B2 +550%
Contains more Vitamin B3 +275%
Contains more Vitamin K +600%
Contains more Vitamin E +2300%
Contains more Vitamin C +106.7%
Contains more Vitamin B1 +∞%
Contains more Vitamin B6 +50%
Contains more Folate +14.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
3
:
2
Kohlrabi
Kohlrabi
Contains more Protein +29.4%
Contains more Fats +600%
Contains more Carbs +277.1%
Contains more Water +24.8%
Contains more Other +26.6%
Passion fruit
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +29.4%
Contains more Fats +600%
Contains more Carbs +277.1%
Contains more Water +24.8%
Contains more Other +26.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Passion fruit
Passion fruit
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +1128.6%
Contains more Polyunsaturated fat +756.3%
Contains less Saturated Fat -78%
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +1128.6%
Contains more Polyunsaturated fat +756.3%
Contains less Saturated Fat -78%

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 Kohlrabi
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Kohlrabi Opinion
Net carbs 12.98g 2.6g Passion fruit
Protein 2.2g 1.7g Passion fruit
Fats 0.7g 0.1g Passion fruit
Carbs 23.38g 6.2g Passion fruit
Calories 97kcal 27kcal Passion fruit
Sugar 11.2g 2.6g Kohlrabi
Fiber 10.4g 3.6g Passion fruit
Calcium 12mg 24mg Kohlrabi
Iron 1.6mg 0.4mg Passion fruit
Magnesium 29mg 19mg Passion fruit
Phosphorus 68mg 46mg Passion fruit
Potassium 348mg 350mg Kohlrabi
Sodium 28mg 20mg Kohlrabi
Zinc 0.1mg 0.03mg Passion fruit
Copper 0.086mg 0.129mg Kohlrabi
Manganese 0.139mg Kohlrabi
Selenium 0.6µg 0.7µg Kohlrabi
Vitamin A 1272IU 36IU Passion fruit
Vitamin A RAE 64µg 2µg Passion fruit
Vitamin E 0.02mg 0.48mg Kohlrabi
Vitamin C 30mg 62mg Kohlrabi
Vitamin B1 0mg 0.05mg Kohlrabi
Vitamin B2 0.13mg 0.02mg Passion fruit
Vitamin B3 1.5mg 0.4mg Passion fruit
Vitamin B5 0.165mg Kohlrabi
Vitamin B6 0.1mg 0.15mg Kohlrabi
Folate 14µg 16µg Kohlrabi
Vitamin K 0.7µg 0.1µg Passion fruit
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.059g 0.013g Kohlrabi
Monounsaturated Fat 0.086g 0.007g Passion fruit
Polyunsaturated fat 0.411g 0.048g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Passion fruit
25%
Kohlrabi
Minerals Daily Need Coverage Score
18%
Passion fruit
15%
Kohlrabi

Comparison summary

Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 4)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 8.6g)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.046g)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $1.4)
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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.