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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, vitamin A, folate, iron, vitamin E, magnesium, calcium, vitamin B6, and vitamin B1.
  • Spinach raw covers your daily need for 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.
  • Spinach raw has a higher glycemic index (32) than passion fruit (16).

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

Infographic

Passion fruit vs Spinach raw 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.
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more PhosphorusPhosphorus +38.8%
Contains less SodiumSodium -64.6%
Contains more MagnesiumMagnesium +172.4%
Contains more CalciumCalcium +725%
Contains more PotassiumPotassium +60.3%
Contains more IronIron +69.4%
Contains more CopperCopper +51.2%
Contains more ZincZinc +430%
Contains more SeleniumSelenium +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.
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B3Vitamin B3 +107.2%
Contains more Vitamin AVitamin A +632.8%
Contains more Vitamin EVitamin E +10050%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +45.4%
Contains more Vitamin B6Vitamin B6 +95%
Contains more Vitamin KVitamin K +68885.7%
Contains more FolateFolate +1285.7%
Contains more CholineCholine +153.9%
~equal in Vitamin C ~28.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 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 FatsFats +79.5%
Contains more CarbsCarbs +544.1%
Contains more ProteinProtein +30%
Contains more WaterWater +25.3%
Contains more OtherOther +117.7%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +760%
Contains more Poly. FatPolyunsaturated fat +149.1%
~equal in Saturated fat ~0.063g

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 DV% diff.
Vitamin K 0.7µg 482.9µg 402%
Vitamin A 64µg 469µg 45%
Folate 14µg 194µg 45%
Manganese 0.897mg 39%
Fiber 10.4g 2.2g 33%
Iron 1.6mg 2.71mg 14%
Vitamin E 0.02mg 2.03mg 13%
Magnesium 29mg 79mg 12%
Calcium 12mg 99mg 9%
Vitamin B1 0mg 0.078mg 7%
Vitamin B6 0.1mg 0.195mg 7%
Carbs 23.38g 3.63g 7%
Potassium 348mg 558mg 6%
Vitamin B3 1.5mg 0.724mg 5%
Copper 0.086mg 0.13mg 5%
Vitamin B2 0.13mg 0.189mg 5%
Calories 97kcal 23kcal 4%
Zinc 0.1mg 0.53mg 4%
Phosphorus 68mg 49mg 3%
Sodium 28mg 79mg 2%
Polyunsaturated fat 0.411g 0.165g 2%
Vitamin C 30mg 28.1mg 2%
Choline 7.6mg 19.3mg 2%
Selenium 0.6µg 1µg 1%
Protein 2.2g 2.86g 1%
Vitamin B5 0.065mg 1%
Fats 0.7g 0.39g 0%
Net carbs 12.98g 1.43g N/A
Sugar 11.2g 0.42g N/A
Saturated fat 0.059g 0.063g 0%
Monounsaturated fat 0.086g 0.01g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Passion fruit
137%
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.