Passion fruit vs. Okra — In-Depth Nutrition Comparison
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How are passion fruit and okra different?
- Passion fruit is higher in fiber, iron, vitamin A, and vitamin C; however, okra is richer in vitamin K, vitamin B1, folate, vitamin B6, calcium, and magnesium.
- Daily need coverage for fiber for passion fruit is 29% higher.
- Passion fruit contains 3 times more iron than okra. While passion fruit contains 1.6mg of iron, okra contains only 0.62mg.
Passion-fruit, (granadilla), purple, raw and Okra, raw are the varieties used in this article.
Infographic
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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 | +16.4% |
| Contains more IronIron | +158.1% |
| Contains more PhosphorusPhosphorus | +11.5% |
| Contains more MagnesiumMagnesium | +96.6% |
| Contains more CalciumCalcium | +583.3% |
| Contains more CopperCopper | +26.7% |
| Contains more ZincZinc | +480% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +16.7% |
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 CVitamin C | +30.4% |
| Contains more Vitamin AVitamin A | +77.8% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
| Contains more Vitamin B3Vitamin B3 | +50% |
| Contains more Vitamin EVitamin E | +1250% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +115% |
| Contains more Vitamin KVitamin K | +4371.4% |
| Contains more FolateFolate | +328.6% |
| Contains more CholineCholine | +61.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.788mg | 34% | |
| Fiber | 10.4g | 3.2g | 29% |
| Vitamin K | 0.7µg | 31.3µg | 26% |
| Vitamin B1 | 0mg | 0.2mg | 17% |
| Folate | 14µg | 60µg | 12% |
| Iron | 1.6mg | 0.62mg | 12% |
| Vitamin B6 | 0.1mg | 0.215mg | 9% |
| Vitamin C | 30mg | 23mg | 8% |
| Magnesium | 29mg | 57mg | 7% |
| Calcium | 12mg | 82mg | 7% |
| Carbs | 23.38g | 7.45g | 5% |
| Vitamin B5 | 0.245mg | 5% | |
| Vitamin B2 | 0.13mg | 0.06mg | 5% |
| Zinc | 0.1mg | 0.58mg | 4% |
| Polyunsaturated fat | 0.411g | 0.027g | 3% |
| Vitamin B3 | 1.5mg | 1mg | 3% |
| Calories | 97kcal | 33kcal | 3% |
| Vitamin A | 64µg | 36µg | 3% |
| Copper | 0.086mg | 0.109mg | 3% |
| Vitamin E | 0.02mg | 0.27mg | 2% |
| Fats | 0.7g | 0.19g | 1% |
| Choline | 7.6mg | 12.3mg | 1% |
| Potassium | 348mg | 299mg | 1% |
| Fructose | 0.57g | 1% | |
| Sodium | 28mg | 7mg | 1% |
| Phosphorus | 68mg | 61mg | 1% |
| Protein | 2.2g | 1.93g | 1% |
| Net carbs | 12.98g | 4.25g | N/A |
| Sugar | 11.2g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Selenium | 0.6µg | 0.7µg | 0% |
| Saturated fat | 0.059g | 0.026g | 0% |
| Monounsaturated fat | 0.086g | 0.017g | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.065mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.081mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.091mg | 0% | |
| Histidine | 0.031mg | 0% |
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:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
| Contains more ProteinProtein | +14% |
| Contains more FatsFats | +268.4% |
| Contains more CarbsCarbs | +213.8% |
| Contains more WaterWater | +22.8% |
~equal in
Other
~0.85g
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
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
| Contains more Mono. FatMonounsaturated fat | +405.9% |
| Contains more Poly. FatPolyunsaturated fat | +1422.2% |
| Contains less Sat. FatSaturated fat | -55.9% |
