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  6. Passion fruit vs. Spinach raw

Passion fruit vs. Spinach raw — In-Depth Nutrition Comparison

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How are Passion fruit and Spinach raw different?

  • Passion fruit is richer in Fiber, while Spinach raw is higher in Vitamin K, Folate, Vitamin A RAE, Iron, Vitamin E , Magnesium, Calcium, Vitamin B6, and Vitamin B1.
  • Spinach raw covers your daily need of Vitamin K 402% more than Passion fruit.
  • Passion fruit contains 5 times more Fiber than Spinach raw. Passion fruit contains 10.4g of Fiber, while Spinach raw contains 2.2g.

Passion-fruit, (granadilla), purple, raw and Spinach, raw types were used in this article.

Infographic

Passion fruit vs Spinach 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.
Passion fruit
Passion fruit
2
:
8
Spinach raw
Spinach raw
Contains more Phosphorus +38.8%
Contains less Sodium -64.6%
Contains more Calcium +725%
Contains more Iron +69.4%
Contains more Magnesium +172.4%
Contains more Potassium +60.3%
Contains more Zinc +430%
Contains more Copper +51.2%
Contains more Selenium +66.7%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Phosphorus +38.8%
Contains less Sodium -64.6%
Contains more Calcium +725%
Contains more Iron +69.4%
Contains more Magnesium +172.4%
Contains more Potassium +60.3%
Contains more Zinc +430%
Contains more Copper +51.2%
Contains more Selenium +66.7%

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.
Passion fruit
Passion fruit
2
:
8
Spinach raw
Spinach raw
Contains more Vitamin B3 +107.2%
Contains more Vitamin A +637.2%
Contains more Vitamin E +10050%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +45.4%
Contains more Vitamin B6 +95%
Contains more Folate +1285.7%
Contains more Vitamin K +68885.7%
Equal in Vitamin C - 28.1
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B3 +107.2%
Contains more Vitamin A +637.2%
Contains more Vitamin E +10050%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +45.4%
Contains more Vitamin B6 +95%
Contains more Folate +1285.7%
Contains more Vitamin K +68885.7%
Equal in Vitamin C - 28.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
2
:
3
Spinach raw
Spinach raw
Contains more Fats +79.5%
Contains more Carbs +544.1%
Contains more Protein +30%
Contains more Water +25.3%
Contains more Other +117.7%
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
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Fats +79.5%
Contains more Carbs +544.1%
Contains more Protein +30%
Contains more Water +25.3%
Contains more Other +117.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Passion fruit
Passion fruit
3
:
0
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +760%
Contains more Polyunsaturated fat +149.1%
Equal in Saturated Fat - 0.063
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +760%
Contains more Polyunsaturated fat +149.1%
Equal in Saturated Fat - 0.063

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 Spinach raw
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Spinach raw Opinion
Net carbs 12.98g 1.43g Passion fruit
Protein 2.2g 2.86g Spinach raw
Fats 0.7g 0.39g Passion fruit
Carbs 23.38g 3.63g Passion fruit
Calories 97kcal 23kcal Passion fruit
Fructose 0.15g Spinach raw
Sugar 11.2g 0.42g Spinach raw
Fiber 10.4g 2.2g Passion fruit
Calcium 12mg 99mg Spinach raw
Iron 1.6mg 2.71mg Spinach raw
Magnesium 29mg 79mg Spinach raw
Phosphorus 68mg 49mg Passion fruit
Potassium 348mg 558mg Spinach raw
Sodium 28mg 79mg Passion fruit
Zinc 0.1mg 0.53mg Spinach raw
Copper 0.086mg 0.13mg Spinach raw
Manganese 0.897mg Spinach raw
Selenium 0.6µg 1µg Spinach raw
Vitamin A 1272IU 9377IU Spinach raw
Vitamin A RAE 64µg 469µg Spinach raw
Vitamin E 0.02mg 2.03mg Spinach raw
Vitamin C 30mg 28.1mg Passion fruit
Vitamin B1 0mg 0.078mg Spinach raw
Vitamin B2 0.13mg 0.189mg Spinach raw
Vitamin B3 1.5mg 0.724mg Passion fruit
Vitamin B5 0.065mg Spinach raw
Vitamin B6 0.1mg 0.195mg Spinach raw
Folate 14µg 194µg Spinach raw
Vitamin K 0.7µg 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.059g 0.063g Passion fruit
Monounsaturated Fat 0.086g 0.01g Passion fruit
Polyunsaturated fat 0.411g 0.165g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
Minerals Daily Need Coverage Score
18%
Passion fruit
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 10.78g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.