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.
Detailed nutritional comparison of avocado and passion fruit 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: Avocado (Avocados, raw, California) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Passion Fruit src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Avocado or Passion Fruit .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .

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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.