Passion Fruit vs. Kale
Nutrition comparison of Passion Fruit 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
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and kale:
- Both kale and passion fruit are high in Vitamin C, dietary fiber and potassium.
- Kale has 10.3 times less sugar than passion fruit.
- Kale has 4.2 times less carbohydrates than passion fruit.
- Kale has 64% less calories than passion fruit.
- Kale has more thiamin, riboflavin, pantothenic acid and folate.
- Kale is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 64% less calories than passion fruit - kale has 35 calories per 100 grams and passion fruit has 97 calories.
For macronutrient ratios, passion fruit is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Passion fruit has a macronutrient ratio of 8:86:6 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Kale | |
|---|---|---|
| Protein | 8% | 28% |
| Carbohydrates | 86% | 41% |
| Fat | 6% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 4.2 times less carbohydrates than passion fruit - kale has 4.4g of total carbs per 100 grams and passion fruit has 23.4g of carbohydrates.
dietary fiber
Both kale and passion fruit are high in dietary fiber. Passion fruit has 154% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.
sugar
Kale has 10.3 times less sugar than passion fruit - kale has 0.99g of sugar per 100 grams and passion fruit has 11.2g of sugar.
Protein
protein
Kale and passion fruit contain similar amounts of protein - kale has 2.9g of protein per 100 grams and passion fruit has 2.2g of protein.
Fat
saturated fat
Both kale and passion fruit are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and passion fruit has 0.06g of saturated fat.
Vitamins
Vitamin C
Both kale and passion fruit are high in Vitamin C. Kale has 211% more Vitamin C than passion fruit - kale has 93.4mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 277% more Vitamin A than passion fruit - kale has 241ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.
Vitamin E
Kale and passion fruit contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 555 times more Vitamin K than passion fruit - kale has 389.6ug of Vitamin K per 100 grams and passion fruit has 0.7ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, pantothenic acid and folate. Both passion fruit and kale contain significant amounts of niacin and Vitamin B6.
| Passion Fruit | Kale | |
|---|---|---|
| Thiamin | ~ | 0.113 MG |
| Riboflavin | 0.13 MG | 0.347 MG |
| Niacin | 1.5 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | 0.1 MG | 0.147 MG |
| Folate | 14 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 20 times more calcium than passion fruit - kale has 254mg of calcium per 100 grams and passion fruit has 12mg of calcium.
iron
Kale and passion fruit contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and passion fruit has 1.6mg of iron.
potassium
Both kale and passion fruit are high in potassium. is very similar to kale for potassium - kale has 348mg of potassium per 100 grams and passion fruit has 348mg 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 | Kale | |
|---|---|---|
| beta-carotene | 743 UG | 2873 UG |
| lutein + zeaxanthin | ~ | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Passion Fruit | Kale | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.378 G |
| Total | 0.001 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both passion fruit and kale contain significant amounts of linoleic acid.
| Passion Fruit | Kale | |
|---|---|---|
| linoleic acid | 0.41 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.41 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 (Passion-fruit, (granadilla), purple, raw) and Kale (Kale, raw) .
Passion Fruit g
()
|
Daily Values (%) |
Kale g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
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 contain more calories in 100 grams?Kale has 60% less calories than passion fruit - kale has 35 calories in 100g and passion fruit has 97 calories.
Does kale or passion fruit have more carbohydrates?
By weight, kale has 4.2 times fewer carbohydrates than passion fruit - kale has 4.4g of carbs for 100g and passion fruit has 23.4g of carbohydrates.
Does kale or passion fruit contain more calcium?
Kale is a rich source of calcium and it has 20 times more calcium than passion fruit - kale has 254mg of calcium in 100 grams and passion fruit has 12mg of calcium.
Does kale or passion fruit contain more potassium?
Both kale and passion fruit are high in potassium. is very similar to kale for potassium - kale has 348mg of potassium in 100 grams and passion fruit has 348mg of potassium.