Passion Fruit Juice vs. Kale
Nutrition comparison of Passion Fruit Juice and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit juice
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit juice and kale:
- Both kale and passion fruit juice are high in Vitamin C and potassium.
- Kale has 12.5 times less sugar than passion fruit juice.
- Kale has 68% less carbohydrates than passion fruit juice.
- Kale has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Passion Fruit Juice (Passion fruit juice, 100%) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and passion fruit juice contain similar amounts of calories - kale has 35 calories per 100 grams and passion fruit juice has 51 calories.
For macronutrient ratios, passion fruit juice is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Passion fruit juice has a macronutrient ratio of 3:97:1 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit Juice | Kale | |
|---|---|---|
| Protein | 3% | 28% |
| Carbohydrates | 97% | 41% |
| Fat | 1% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 68% less carbohydrates than passion fruit juice - kale has 4.4g of total carbs per 100 grams and passion fruit juice has 13.6g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in passion fruit juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Kale is an excellent source of dietary fiber and it has 19 times more dietary fiber than passion fruit juice - kale has 4.1g of dietary fiber per 100 grams and passion fruit juice has 0.2g of dietary fiber.
sugar
Kale has 12.5 times less sugar than passion fruit juice - kale has 0.99g of sugar per 100 grams and passion fruit juice has 13.4g of sugar.
Protein
protein
Kale has 649% more protein than passion fruit juice - kale has 2.9g of protein per 100 grams and passion fruit juice has 0.39g of protein.
Fat
saturated fat
Both kale and passion fruit juice are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and passion fruit juice has 0g of saturated fat.
Vitamins
Vitamin C
Both kale and passion fruit juice are high in Vitamin C. Kale has 213% more Vitamin C than passion fruit juice - kale has 93.4mg of Vitamin C per 100 grams and passion fruit juice has 29.8mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 569% more Vitamin A than passion fruit juice - kale has 241ug of Vitamin A per 100 grams and passion fruit juice has 36ug of Vitamin A.
Vitamin E
Kale and passion fruit juice contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and passion fruit juice has 0.01mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 973 times more Vitamin K than passion fruit juice - kale has 389.6ug of Vitamin K per 100 grams and passion fruit juice has 0.4ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both passion fruit juice and kale contain significant amounts of niacin.
| Passion Fruit Juice | Kale | |
|---|---|---|
| Thiamin | ~ | 0.113 MG |
| Riboflavin | 0.131 MG | 0.347 MG |
| Niacin | 1.46 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | 0.05 MG | 0.147 MG |
| Folate | 7 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 62 times more calcium than passion fruit juice - kale has 254mg of calcium per 100 grams and passion fruit juice has 4mg of calcium.
iron
Kale has 567% more iron than passion fruit juice - kale has 1.6mg of iron per 100 grams and passion fruit juice has 0.24mg of iron.
potassium
Both kale and passion fruit juice are high in potassium. Kale has 25% more potassium than passion fruit juice - kale has 348mg of potassium per 100 grams and passion fruit juice has 278mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Passion Fruit Juice | Kale | |
|---|---|---|
| beta-carotene | 419 UG | 2873 UG |
| lutein + zeaxanthin | ~ | 6261 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than passion fruit juice per 100 grams.
| Passion Fruit Juice | Kale | |
|---|---|---|
| linoleic acid | 0.029 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.029 G | 0.294 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Passion Fruit Juice (Passion fruit juice, 100%) and Kale (Kale, raw) .
Passion Fruit Juice g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or passion fruit juice contain more calories in 100 grams?Kale and passion fruit juice contain similar amounts of calories - kale has 35 calories in 100g and passion fruit juice has 51 calories.
Does kale or passion fruit juice have more carbohydrates?
By weight, kale has 70% fewer carbohydrates than passion fruit juice - kale has 4.4g of carbs for 100g and passion fruit juice has 13.6g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in passion fruit juice comprise of 100% sugar and 0% dietary fiber.
Does kale or passion fruit juice contain more calcium?
Kale is a rich source of calcium and it has 62 times more calcium than passion fruit juice - kale has 254mg of calcium in 100 grams and passion fruit juice has 4mg of calcium.
Does kale or passion fruit juice contain more potassium?
Both kale and passion fruit juice are high in potassium. Kale has 30% more potassium than passion fruit juice - kale has 348mg of potassium in 100 grams and passion fruit juice has 278mg of potassium.