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  6. Passion fruit vs. Mustard Greens Raw

Passion fruit vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Differences between passion fruit and mustard Greens Raw

  • Passion fruit is higher in fiber; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, vitamin E, calcium, copper, vitamin B1, and vitamin B6.
  • Mustard Greens Raw' daily need coverage for vitamin K is 214% higher.
  • Passion fruit has 3 times more fiber than mustard Greens Raw. While passion fruit has 10.4g of fiber, mustard Greens Raw have only 3.2g.
  • Passion fruit has a lower glycemic index (16) than mustard Greens Raw (32).

The food types used in this comparison are Passion-fruit, (granadilla), purple, raw and Mustard greens, raw.

Infographic

Passion fruit vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more PhosphorusPhosphorus +17.2%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +858.3%
Contains more PotassiumPotassium +10.3%
Contains more CopperCopper +91.9%
Contains more ZincZinc +150%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +50%
~equal in Iron ~1.64mg
~equal in Manganese ~mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +87.5%
Contains more FolateFolate +16.7%
Contains more CholineCholine +1420%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin AVitamin A +135.9%
Contains more Vitamin EVitamin E +9950%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +36685.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Mustard Greens Raw DV% diff.
Vitamin K 0.7µg 257.5µg 214%
Vitamin C 30mg 70mg 44%
Fiber 10.4g 3.2g 29%
Vitamin E 0.02mg 2.01mg 13%
Vitamin A 64µg 151µg 10%
Calcium 12mg 115mg 10%
Copper 0.086mg 0.165mg 9%
Vitamin B1 0mg 0.08mg 7%
Vitamin B6 0.1mg 0.18mg 6%
Carbs 23.38g 4.67g 6%
Calories 97kcal 27kcal 4%
Vitamin B5 0.21mg 4%
Vitamin B3 1.5mg 0.8mg 4%
Vitamin B2 0.13mg 0.11mg 2%
Polyunsaturated fat 0.411g 0.038g 2%
Protein 2.2g 2.86g 1%
Phosphorus 68mg 58mg 1%
Zinc 0.1mg 0.25mg 1%
Selenium 0.6µg 0.9µg 1%
Potassium 348mg 384mg 1%
Magnesium 29mg 32mg 1%
Folate 14µg 12µg 1%
Choline 7.6mg 0.5mg 1%
Fats 0.7g 0.42g 0%
Net carbs 12.98g 1.47g N/A
Iron 1.6mg 1.64mg 0%
Sugar 11.2g 1.32g N/A
Sodium 28mg 20mg 0%
Saturated fat 0.059g 0.01g 0%
Monounsaturated fat 0.086g 0.092g 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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more FatsFats +66.7%
Contains more CarbsCarbs +400.6%
Contains more ProteinProtein +30%
Contains more WaterWater +24.4%
Contains more OtherOther +70.9%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +981.6%
Contains less Sat. FatSaturated fat -83.1%
~equal in Monounsaturated fat ~0.092g

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.