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  6. Passion fruit vs. Marrow-stem Kale

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.

Infographic

Passion fruit vs Marrow-stem Kale 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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%
~equal in Magnesium ~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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Marrow-stem Kale 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%

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% 5% 90%
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
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% 10% 70%
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

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.