Cranberry vs. Passion Fruit

Nutrition comparison of Cranberry and Passion Fruit


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

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

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

  • Both passion fruit and cranberry are high in Vitamin C and dietary fiber.
  • Cranberry has 53% less calories than passion fruit.
  • Cranberry has 62% less sugar than passion fruit.
  • Cranberry has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin and folate.
  • Passion fruit has more beta-carotene than cranberry, however, cranberry contains more lutein + zeaxanthin than passion fruit.
  • Passion fruit is an excellent source of potassium.
Detailed nutritional comparison of cranberry 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: Cranberry (Cranberries, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cranberry src
Image of Passion Fruit src

Calories and Carbs

calories

Cranberry has 53% less calories than passion fruit - passion fruit has 97 calories per 100 grams and cranberry has 46 calories.

For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and lighter in fat compared to passion fruit per calorie. Cranberry has a macronutrient ratio of 4:94:2 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Passion Fruit
Protein 4% 8%
Carbohydrates 94% 86%
Fat 2% 6%
Alcohol ~ ~

carbohydrates

Cranberry has 49% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and cranberry has 12g of carbohydrates.

dietary fiber

Both passion fruit and cranberry are high in dietary fiber. Passion fruit has 189% more dietary fiber than cranberry - passion fruit has 10.4g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.

sugar

Cranberry has 62% less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and cranberry has 4.3g of sugar.

Protein

protein

Passion fruit has 378% more protein than cranberry - passion fruit has 2.2g of protein per 100 grams and cranberry has 0.46g of protein.

Fat

saturated fat

Both passion fruit and cranberry are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.

Vitamins

Vitamin C

Both passion fruit and cranberry are high in Vitamin C. Passion fruit has 114% more Vitamin C than cranberry - passion fruit has 30mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.

Vitamin A

Passion fruit has 20 times more Vitamin A than cranberry - passion fruit has 64ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.

Vitamin E

Passion fruit and cranberry contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.

Vitamin K

Passion fruit and cranberry contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.

The B Vitamins

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

Cranberry Passion Fruit
Thiamin 0.012 MG ~
Riboflavin 0.02 MG 0.13 MG
Niacin 0.101 MG 1.5 MG
Pantothenic acid 0.295 MG ~
Vitamin B6 0.057 MG 0.1 MG
Folate 1 UG 14 UG

Minerals

calcium

Passion fruit and cranberry contain similar amounts of calcium - passion fruit has 12mg of calcium per 100 grams and cranberry has 8mg of calcium.

iron

Passion fruit has 596% more iron than cranberry - passion fruit has 1.6mg of iron per 100 grams and cranberry has 0.23mg of iron.

potassium

Passion fruit is an excellent source of potassium and it has 335% more potassium than cranberry - passion fruit has 348mg of potassium per 100 grams and cranberry has 80mg 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 cranberry per 100 grams, however, cranberry contains more lutein + zeaxanthin than passion fruit per 100 grams.

Cranberry Passion Fruit
beta-carotene 38 UG 743 UG
lutein + zeaxanthin 91 UG ~

Omega-3 and Omega-6

omega 3s

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

Cranberry Passion Fruit
alpha linoleic acid 0.022 G 0.001 G
Total 0.022 G 0.001 G

omega 6s

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

Cranberry Passion Fruit
linoleic acid 0.033 G 0.41 G
Total 0.033 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 Cranberry or Passion Fruit .

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

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FAQ

Does passion fruit or cranberry contain more calories in 100 grams?
Cranberry has 50% less calories than passion fruit - passion fruit has 97 calories in 100g and cranberry has 46 calories.

Does passion fruit or cranberry have more carbohydrates?
By weight, cranberry has 50% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and cranberry has 12g of carbohydrates.

Does passion fruit or cranberry contain more potassium?
Passion fruit is a rich source of potassium and it has 340% more potassium than cranberry - passion fruit has 348mg of potassium in 100 grams and cranberry has 80mg of potassium.