Passion fruit vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Important differences between passion fruit and marrow-stem Kale
- Passion fruit has more fiber, iron, and phosphorus; however, marrow-stem Kale is richer in vitamin K, vitamin A, folate, calcium, vitamin E, and vitamin C.
- Marrow-stem Kale's daily need coverage for vitamin K is 364% more.
- Passion fruit contains 3 times more iron than marrow-stem Kale. Passion fruit contains 1.6mg of iron, while marrow-stem Kale contains 0.47mg.
- Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of passion fruit is 16.
The food varieties used in the comparison are Passion-fruit, (granadilla), purple, raw and Collards, raw.
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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 PotassiumPotassium | +63.4% |
| Contains more IronIron | +240.4% |
| Contains more CopperCopper | +87% |
| Contains more PhosphorusPhosphorus | +172% |
| Contains more CalciumCalcium | +1833.3% |
| Contains more ZincZinc | +110% |
| Contains less SodiumSodium | -39.3% |
| Contains more SeleniumSelenium | +116.7% |
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 B3Vitamin B3 | +102.2% |
| Contains more Vitamin CVitamin C | +17.7% |
| Contains more Vitamin AVitamin A | +292.2% |
| Contains more Vitamin EVitamin E | +11200% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +65% |
| Contains more Vitamin KVitamin K | +62342.9% |
| Contains more FolateFolate | +821.4% |
| Contains more CholineCholine | +205.3% |
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:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more FatsFats | +14.8% |
| Contains more CarbsCarbs | +331.4% |
| Contains more ProteinProtein | +37.3% |
| Contains more WaterWater | +22.9% |
| Contains more OtherOther | +68.4% |
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
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains more Mono. FatMonounsaturated fat | +186.7% |
| Contains more Poly. FatPolyunsaturated fat | +104.5% |
~equal in
Saturated fat
~0.055g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.7µg | 437.1µg | 364% |
| Folate | 14µg | 129µg | 29% |
| Manganese | 0.658mg | 29% | |
| Fiber | 10.4g | 4g | 26% |
| Calcium | 12mg | 232mg | 22% |
| Vitamin A | 64µg | 251µg | 21% |
| Vitamin E | 0.02mg | 2.26mg | 15% |
| Iron | 1.6mg | 0.47mg | 14% |
| Carbs | 23.38g | 5.42g | 6% |
| Vitamin C | 30mg | 35.3mg | 6% |
| Phosphorus | 68mg | 25mg | 6% |
| Vitamin B6 | 0.1mg | 0.165mg | 5% |
| Vitamin B5 | 0.267mg | 5% | |
| Vitamin B3 | 1.5mg | 0.742mg | 5% |
| Vitamin B1 | 0mg | 0.054mg | 5% |
| Potassium | 348mg | 213mg | 4% |
| Copper | 0.086mg | 0.046mg | 4% |
| Choline | 7.6mg | 23.2mg | 3% |
| Calories | 97kcal | 32kcal | 3% |
| Protein | 2.2g | 3.02g | 2% |
| Selenium | 0.6µg | 1.3µg | 1% |
| Polyunsaturated fat | 0.411g | 0.201g | 1% |
| Zinc | 0.1mg | 0.21mg | 1% |
| Fats | 0.7g | 0.61g | 0% |
| Net carbs | 12.98g | 1.42g | N/A |
| Magnesium | 29mg | 27mg | 0% |
| Sugar | 11.2g | 0.46g | N/A |
| Sodium | 28mg | 17mg | 0% |
| Vitamin B2 | 0.13mg | 0.13mg | 0% |
| Saturated fat | 0.059g | 0.055g | 0% |
| Monounsaturated fat | 0.086g | 0.03g | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.117mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
120%
Minerals Daily Need Coverage Score
18%
25%
Comparison summary
Which food is lower in glycemic index?
Passion fruit is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 10.74g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.004g)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $1.5)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
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.