Currants vs. Passion Fruit

Nutrition comparison of Currants and Passion Fruit


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

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

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

  • Both passion fruit and currants are high in Vitamin C, dietary fiber and potassium.
  • Currant has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin.
  • Passion fruit has more beta-carotene than currant, however, currant contains more lutein + zeaxanthin than passion fruit.
Detailed nutritional comparison of currants 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: Currants (Currants, red and white, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.


Image of Currants src
Image of Passion Fruit src

Calories and Carbs

calories

Currant has 42% less calories than passion fruit - passion fruit has 97 calories per 100 grams and currant has 56 calories.

For macronutrient ratios, currants is similar to passion fruit for protein, carbs and fat. Currants has a macronutrient ratio of 9:88:3 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Currants Passion Fruit
Protein 9% 8%
Carbohydrates 88% 86%
Fat 3% 6%
Alcohol ~ ~

carbohydrates

Currant has 41% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and currant has 13.8g of carbohydrates.

dietary fiber

Both passion fruit and currants are high in dietary fiber. Passion fruit has 142% more dietary fiber than currant - passion fruit has 10.4g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.

sugar

Passion fruit and currants contain similar amounts of sugar - passion fruit has 11.2g of sugar per 100 grams and currant has 7.4g of sugar.

Protein

protein

Passion fruit and currants contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and currant has 1.4g of protein.

Fat

saturated fat

Both passion fruit and currants are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and currant has 0.02g of saturated fat.

Vitamins

Vitamin C

Both passion fruit and currants are high in Vitamin C. Currant has 37% more Vitamin C than passion fruit - passion fruit has 30mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.

Vitamin A

Passion fruit has 31 times more Vitamin A than currant - passion fruit has 64ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.

Vitamin E

Passion fruit and currants contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.

Vitamin K

Passion fruit and currants contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.

The B Vitamins

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

Currants Passion Fruit
Thiamin 0.04 MG ~
Riboflavin 0.05 MG 0.13 MG
Niacin 0.1 MG 1.5 MG
Pantothenic acid 0.064 MG ~
Vitamin B6 0.07 MG 0.1 MG
Folate 8 UG 14 UG

Minerals

calcium

Currant has 175% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and currant has 33mg of calcium.

iron

Passion fruit has 60% more iron than currant - passion fruit has 1.6mg of iron per 100 grams and currant has 1mg of iron.

potassium

Both passion fruit and currants are high in potassium. Passion fruit has 27% more potassium than currant - passion fruit has 348mg of potassium per 100 grams and currant has 275mg 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 currant per 100 grams, however, currant contains more lutein + zeaxanthin than passion fruit per 100 grams.

Currants Passion Fruit
beta-carotene 25 UG 743 UG
lutein + zeaxanthin 47 UG ~

Omega-3 and Omega-6

omega 3s

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

Currants Passion Fruit
alpha linoleic acid 0.035 G 0.001 G
Total 0.035 G 0.001 G

omega 6s

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

Currants Passion Fruit
linoleic acid 0.053 G 0.41 G
Total 0.053 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 Currants or Passion Fruit .

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

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FAQ

Does passion fruit or currants contain more calories in 100 grams?
Currant has 40% less calories than passion fruit - passion fruit has 97 calories in 100g and currant has 56 calories.

Does passion fruit or currants have more carbohydrates?
By weight, currant has 40% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and currant has 13.8g of carbohydrates.

Does passion fruit or currants contain more potassium?
Both passion fruit and currants are high in potassium. Passion fruit has 30% more potassium than currant - passion fruit has 348mg of potassium in 100 grams and currant has 275mg of potassium.