Cantaloupe vs. Passion Fruit

Nutrition comparison of Cantaloupe and Passion Fruit


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

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

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

  • Both cantaloupe and passion fruit are high in Vitamin C and potassium.
  • Cantaloupe has 65% less calories than passion fruit.
  • Cantaloupe has 65% less carbohydrates than passion fruit.
  • Cantaloupe has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin.
  • Cantaloupe is an excellent source of Vitamin A.
  • Passion fruit is an excellent source of dietary fiber.
Detailed nutritional comparison of cantaloupe 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: Cantaloupe (Melons, cantaloupe, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Passion Fruit src

Calories and Carbs

calories

Cantaloupe has 65% less calories than passion fruit - cantaloupe has 34 calories per 100 grams and passion fruit has 97 calories.

For macronutrient ratios, cantaloupe is similar to passion fruit for protein, carbs and fat. Cantaloupe has a macronutrient ratio of 9:87:5 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cantaloupe Passion Fruit
Protein 9% 8%
Carbohydrates 87% 86%
Fat 5% 6%
Alcohol ~ ~

carbohydrates

Cantaloupe has 65% less carbohydrates than passion fruit - cantaloupe has 8.2g of total carbs per 100 grams and passion fruit has 23.4g of carbohydrates.

dietary fiber

Passion fruit is an excellent source of dietary fiber and it has 10 times more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.

sugar

Cantaloupe and passion fruit contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and passion fruit has 11.2g of sugar.

Protein

protein

Cantaloupe and passion fruit contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and passion fruit has 2.2g of protein.

Fat

saturated fat

Both cantaloupe and passion fruit are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and passion fruit has 0.06g of saturated fat.

Vitamins

Vitamin C

Both cantaloupe and passion fruit are high in Vitamin C. Cantaloupe has 22% more Vitamin C than passion fruit - cantaloupe has 36.7mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.

Vitamin A

Cantaloupe is an excellent source of Vitamin A and it has 164% more Vitamin A than passion fruit - cantaloupe has 169ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.

Vitamin E

Cantaloupe and passion fruit contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.

Vitamin K

Cantaloupe and passion fruit contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and passion fruit has 0.7ug of Vitamin K.

The B Vitamins

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

Cantaloupe Passion Fruit
Thiamin 0.041 MG ~
Riboflavin 0.019 MG 0.13 MG
Niacin 0.734 MG 1.5 MG
Pantothenic acid 0.105 MG ~
Vitamin B6 0.072 MG 0.1 MG
Folate 21 UG 14 UG

Minerals

calcium

Cantaloupe and passion fruit contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and passion fruit has 12mg of calcium.

iron

Passion fruit has 662% more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and passion fruit has 1.6mg of iron.

potassium

Both cantaloupe and passion fruit are high in potassium. Passion fruit has 30% more potassium than cantaloupe - cantaloupe has 267mg 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,

Cantaloupe Passion Fruit
beta-carotene 2020 UG 743 UG
alpha-carotene 16 UG ~
lutein + zeaxanthin 26 UG ~

Omega-3 and Omega-6

omega 3s

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

Cantaloupe Passion Fruit
alpha linoleic acid 0.046 G 0.001 G
Total 0.046 G 0.001 G

omega 6s

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

Cantaloupe Passion Fruit
linoleic acid 0.035 G 0.41 G
Total 0.035 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 Cantaloupe or Passion Fruit .

Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .

Cantaloupe g

()
Daily Values (%)

Passion Fruit 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 cantaloupe or passion fruit contain more calories in 100 grams?
Cantaloupe has 70% less calories than passion fruit - cantaloupe has 34 calories in 100g and passion fruit has 97 calories.

Does cantaloupe or passion fruit have more carbohydrates?
By weight, cantaloupe has 70% fewer carbohydrates than passion fruit - cantaloupe has 8.2g of carbs for 100g and passion fruit has 23.4g of carbohydrates.

Does cantaloupe or passion fruit contain more potassium?
Both cantaloupe and passion fruit are high in potassium. Passion fruit has 30% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and passion fruit has 348mg of potassium.