Blackberry vs. Passion Fruit
Nutrition comparison of Blackberry and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and passion fruit:
- Both passion fruit and blackberry are high in Vitamin C and dietary fiber.
- Blackberry has 56% less calories than passion fruit.
- Blackberry has 56% less sugar than passion fruit.
- Blackberry has 59% less carbohydrates than passion fruit.
- Blackberry has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin and Vitamin B6.
- Passion fruit has more beta-carotene than blackberry, however, blackberry contains more lutein + zeaxanthin than passion fruit.
- Passion fruit is an excellent source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blackberry has 56% less calories than passion fruit - passion fruit has 97 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and similar to passion fruit for fat. Blackberry has a macronutrient ratio of 12:79:9 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Passion Fruit | |
|---|---|---|
| Protein | 12% | 8% |
| Carbohydrates | 79% | 86% |
| Fat | 9% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 59% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both passion fruit and blackberry are high in dietary fiber. Passion fruit has 96% more dietary fiber than blackberry - passion fruit has 10.4g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Blackberry has 56% less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Passion fruit and blackberry contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both passion fruit and blackberry are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both passion fruit and blackberry are high in Vitamin C. Passion fruit has 43% more Vitamin C than blackberry - passion fruit has 30mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Passion fruit has 482% more Vitamin A than blackberry - passion fruit has 64ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Passion fruit and blackberry contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Passion fruit and blackberry contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Blackberry has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin and Vitamin B6. Both blackberry and passion fruit contain significant amounts of folate.
| Blackberry | Passion Fruit | |
|---|---|---|
| Thiamin | 0.02 MG | ~ |
| Riboflavin | 0.026 MG | 0.13 MG |
| Niacin | 0.646 MG | 1.5 MG |
| Pantothenic acid | 0.276 MG | ~ |
| Vitamin B6 | 0.03 MG | 0.1 MG |
| Folate | 25 UG | 14 UG |
Minerals
calcium
Blackberry has 142% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Passion fruit has 158% more iron than blackberry - passion fruit has 1.6mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Passion fruit is an excellent source of potassium and it has 115% more potassium than blackberry - passion fruit has 348mg of potassium per 100 grams and blackberry has 162mg 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 blackberry per 100 grams, however, blackberry contains more lutein + zeaxanthin than passion fruit per 100 grams.
| Blackberry | Passion Fruit | |
|---|---|---|
| beta-carotene | 128 UG | 743 UG |
| lutein + zeaxanthin | 118 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Blackberry | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.001 G |
| Total | 0.094 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than blackberry per 100 grams.
| Blackberry | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.186 G | 0.41 G |
| Total | 0.186 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: Blackberry (Blackberries, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Blackberry 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 blackberry contain more calories in 100 grams?Blackberry has 60% less calories than passion fruit - passion fruit has 97 calories in 100g and blackberry has 43 calories.
Does passion fruit or blackberry have more carbohydrates?
By weight, blackberry has 60% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does passion fruit or blackberry contain more potassium?
Passion fruit is a rich source of potassium and it has 120% more potassium than blackberry - passion fruit has 348mg of potassium in 100 grams and blackberry has 162mg of potassium.