Avocado vs. Passion Fruit
Nutrition comparison of Avocado and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and passion fruit:
- Both passion fruit and avocado are high in dietary fiber and potassium.
- Avocado has 36.3 times less sugar than passion fruit.
- Avocado has 63% less carbohydrates than passion fruit.
- Avocado has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Passion fruit has 35 times less saturated fat than avocado.
- Passion fruit has more beta-carotene than avocado, however, avocado contains more alpha-carotene and lutein + zeaxanthin than passion fruit.
- Passion fruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and passion fruit has 42% less calories than avocado - passion fruit has 97 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to passion fruit per calorie. Avocado has a macronutrient ratio of 4:19:77 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Passion Fruit | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 19% | 86% |
| Fat | 77% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 63% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both passion fruit and avocado are high in dietary fiber. Passion fruit has 53% more dietary fiber than avocado - passion fruit has 10.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 36.3 times less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Passion fruit and avocado contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Passion fruit has 35 times less saturated fat than avocado - passion fruit has 0.06g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 241% more Vitamin C than avocado - passion fruit has 30mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Passion fruit has 814% more Vitamin A than avocado - passion fruit has 64ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 97 times more Vitamin E than passion fruit - passion fruit has 0.02mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 29 times more Vitamin K than passion fruit - passion fruit has 0.7ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, pantothenic acid, Vitamin B6 and folate. Both avocado and passion fruit contain significant amounts of riboflavin and niacin.
| Avocado | Passion Fruit | |
|---|---|---|
| Thiamin | 0.075 MG | ~ |
| Riboflavin | 0.143 MG | 0.13 MG |
| Niacin | 1.912 MG | 1.5 MG |
| Pantothenic acid | 1.463 MG | ~ |
| Vitamin B6 | 0.287 MG | 0.1 MG |
| Folate | 89 UG | 14 UG |
Minerals
calcium
Passion fruit and avocado contain similar amounts of calcium - passion fruit has 12mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Passion fruit has 162% more iron than avocado - passion fruit has 1.6mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both passion fruit and avocado are high in potassium. Avocado has 46% more potassium than passion fruit - passion fruit has 348mg of potassium per 100 grams and avocado has 507mg 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 has more beta-carotene than avocado per 100 grams, however, avocado contains more alpha-carotene and lutein + zeaxanthin than passion fruit per 100 grams.
| Avocado | Passion Fruit | |
|---|---|---|
| beta-carotene | 63 UG | 743 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Avocado | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.001 G |
| Total | 0.125 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than passion fruit per 100 grams.
| Avocado | Passion Fruit | |
|---|---|---|
| linoleic acid | 1.674 G | 0.41 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.41 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: Avocado (Avocados, raw, California) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Avocado g
()
|
Daily Values (%) |
Passion Fruit 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 passion fruit or avocado contain more calories in 100 grams?Avocado is high in calories and passion fruit has 40% less calories than avocado - passion fruit has 97 calories in 100g and avocado has 167 calories.
Does passion fruit or avocado have more carbohydrates?
By weight, avocado has 60% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does passion fruit or avocado contain more potassium?
Both passion fruit and avocado are high in potassium. Avocado has 50% more potassium than passion fruit - passion fruit has 348mg of potassium in 100 grams and avocado has 507mg of potassium.