Passion Fruit vs. Spinach

Nutrition comparison of Passion Fruit and Spinach

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of passion fruit versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in passion fruit and spinach:

  • Both spinach and passion fruit are high in Vitamin C, dietary fiber and potassium.
  • Spinach has 25.6 times less sugar than passion fruit.
  • Spinach has 5.4 times less carbohydrates than passion fruit.
  • Spinach has more thiamin, pantothenic acid and folate, however, passion fruit contains more niacin.
  • Spinach has signficantly less calories than passion fruit.
  • Spinach is a great source of iron.
  • Spinach is an excellent source of Vitamin A, Vitamin K and calcium.
Detailed nutritional comparison of passion fruit and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.

Image of Passion Fruit src
Image of Spinach src

Calories and Carbs

calories

Spinach has signficantly less calories than passion fruit - spinach has 23 calories per 100 grams and passion fruit has 97 calories.

Passion Fruit Spinach
Protein 8% 40%
Carbohydrates 86% 49%
Fat 6% 10%
Alcohol ~ ~

carbohydrates

Spinach has 5.4 times less carbohydrates than passion fruit - spinach has 3.6g of total carbs per 100 grams and passion fruit has 23.4g of carbohydrates.

dietary fiber

Both spinach and passion fruit are high in dietary fiber. Passion fruit has 373% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.

sugar

Spinach has 25.6 times less sugar than passion fruit - spinach has 0.42g of sugar per 100 grams and passion fruit has 11.2g of sugar.

Protein

protein

Spinach and passion fruit contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and passion fruit has 2.2g of protein.

Fat

saturated fat

Both spinach and passion fruit are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and passion fruit has 0.06g of saturated fat.

Vitamins

Vitamin C

Both spinach and passion fruit are high in Vitamin C. Spinach is very similar to spinach for Vitamin C - spinach has 28.1mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 633% more Vitamin A than passion fruit - spinach has 469ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.

Vitamin E

Spinach has 100 times more Vitamin E than passion fruit - spinach has 2mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 688 times more Vitamin K than passion fruit - spinach has 482.9ug of Vitamin K per 100 grams and passion fruit has 0.7ug of Vitamin K.

The B Vitamins

Spinach has more thiamin, pantothenic acid and folate, however, passion fruit contains more niacin. Both passion fruit and spinach contain significant amounts of riboflavin and Vitamin B6.

Passion Fruit Spinach
Thiamin ~ 0.078 MG
Riboflavin 0.13 MG 0.189 MG
Niacin 1.5 MG 0.724 MG
Pantothenic acid ~ 0.065 MG
Vitamin B6 0.1 MG 0.195 MG
Folate 14 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 725% more calcium than passion fruit - spinach has 99mg of calcium per 100 grams and passion fruit has 12mg of calcium.

iron

Spinach is a great source of iron and it has 69% more iron than passion fruit - spinach has 2.7mg of iron per 100 grams and passion fruit has 1.6mg of iron.

potassium

Both spinach and passion fruit are high in potassium. Spinach has 60% more potassium than passion fruit - spinach has 558mg 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 Spinach
beta-carotene 743 UG 5626 UG
lutein + zeaxanthin ~ 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than passion fruit per 100 grams.

Passion Fruit Spinach
alpha linoleic acid 0.001 G 0.138 G
Total 0.001 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, passion fruit has more linoleic acid than spinach per 100 grams.

Passion Fruit Spinach
linoleic acid 0.41 G 0.026 G
Total 0.41 G 0.026 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 Spinach (Spinach, raw) .

Passion Fruit g

()
Daily Values (%)

Spinach g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does spinach or passion fruit contain more calories in 100 grams?
Spinach has signficantly less calories than passion fruit - spinach has 23 calories in 100g and passion fruit has 97 calories.

Is spinach or passion fruit better for protein?
Spinach and passion fruit contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and passion fruit has 2.2g of protein.

Does spinach or passion fruit have more carbohydrates?
By weight, spinach has 5.4 times fewer carbohydrates than passion fruit - spinach has 3.6g of carbs for 100g and passion fruit has 23.4g of carbohydrates.

Does spinach or passion fruit contain more calcium?
Spinach is a rich source of calcium and it has 730% more calcium than passion fruit - spinach has 99mg of calcium in 100 grams and passion fruit has 12mg of calcium.

Does spinach or passion fruit contain more potassium?
Both spinach and passion fruit are high in potassium. Spinach has 60% more potassium than passion fruit - spinach has 558mg of potassium in 100 grams and passion fruit has 348mg of potassium.