Figs vs. Passion Fruit
Nutrition comparison of Figs and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and passion fruit:
- Both passion fruit and figs are high in dietary fiber and potassium.
- Fig has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin.
- Passion fruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Figs (Figs, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fig has 24% less calories than passion fruit - passion fruit has 97 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is lighter in protein, heavier in carbs and similar to passion fruit for fat. Figs has a macronutrient ratio of 4:93:3 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Passion Fruit | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 93% | 86% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Passion fruit and figs contain similar amounts of carbs - passion fruit has 23.4g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both passion fruit and figs are high in dietary fiber. Passion fruit has 259% more dietary fiber than fig - passion fruit has 10.4g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Passion fruit has 31% less sugar than fig - passion fruit has 11.2g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Passion fruit and figs contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both passion fruit and figs are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 14 times more Vitamin C than fig - passion fruit has 30mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Passion fruit has 814% more Vitamin A than fig - passion fruit has 64ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Passion fruit and figs contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Passion fruit and figs contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Fig has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin. Both figs and passion fruit contain significant amounts of Vitamin B6 and folate.
| Figs | Passion Fruit | |
|---|---|---|
| Thiamin | 0.06 MG | ~ |
| Riboflavin | 0.05 MG | 0.13 MG |
| Niacin | 0.4 MG | 1.5 MG |
| Pantothenic acid | 0.3 MG | ~ |
| Vitamin B6 | 0.113 MG | 0.1 MG |
| Folate | 6 UG | 14 UG |
Minerals
calcium
Fig has 192% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Passion fruit has 332% more iron than fig - passion fruit has 1.6mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both passion fruit and figs are high in potassium. Passion fruit has 50% more potassium than fig - passion fruit has 348mg of potassium per 100 grams and fig has 232mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than fig per 100 grams.
| Figs | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.144 G | 0.41 G |
| Total | 0.144 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: Figs (Figs, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Figs g
()
|
Daily Values (%) |
Passion Fruit g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does passion fruit or figs contain more calories in 100 grams?Fig has 20% less calories than passion fruit - passion fruit has 97 calories in 100g and fig has 74 calories.
Does passion fruit or figs have more carbohydrates?
By weight, passion fruit and figs contain similar amounts of carbs - passion fruit has 23.4g of carbs for 100g and fig has 19.2g of carbohydrates.
Does passion fruit or figs contain more potassium?
Both passion fruit and figs are high in potassium. Passion fruit has 50% more potassium than fig - passion fruit has 348mg of potassium in 100 grams and fig has 232mg of potassium.