Apple vs. Passion Fruit
Nutrition comparison of Apple and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and passion fruit:
- Both passion fruit and apple are high in dietary fiber.
- Apple has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin, Vitamin B6 and folate.
- Passion fruit has more beta-carotene than apple, however, apple contains more lutein + zeaxanthin than passion fruit.
- Passion fruit has signficantly more iron than apple.
- Passion fruit is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple has 46% less calories than passion fruit - passion fruit has 97 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to passion fruit for fat. Apple has a macronutrient ratio of 2:96:3 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Passion Fruit | |
|---|---|---|
| Protein | 2% | 8% |
| Carbohydrates | 96% | 86% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 41% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both passion fruit and apple are high in dietary fiber. Passion fruit has 333% more dietary fiber than apple - passion fruit has 10.4g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Passion fruit and apple contain similar amounts of sugar - passion fruit has 11.2g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Passion fruit has 746% more protein than apple - passion fruit has 2.2g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both passion fruit and apple are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 552% more Vitamin C than apple - passion fruit has 30mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Passion fruit has 20 times more Vitamin A than apple - passion fruit has 64ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Passion fruit and apple contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Passion fruit and apple contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Apple has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin, Vitamin B6 and folate.
| Apple | Passion Fruit | |
|---|---|---|
| Thiamin | 0.017 MG | ~ |
| Riboflavin | 0.026 MG | 0.13 MG |
| Niacin | 0.091 MG | 1.5 MG |
| Pantothenic acid | 0.061 MG | ~ |
| Vitamin B6 | 0.041 MG | 0.1 MG |
| Folate | 3 UG | 14 UG |
Minerals
calcium
Passion fruit and apple contain similar amounts of calcium - passion fruit has 12mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Passion fruit has signficantly more iron than apple - passion fruit has 1.6mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Passion fruit is an excellent source of potassium and it has 225% more potassium than apple - passion fruit has 348mg of potassium per 100 grams and apple has 107mg 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 apple per 100 grams, however, apple contains more lutein + zeaxanthin than passion fruit per 100 grams.
| Apple | Passion Fruit | |
|---|---|---|
| beta-carotene | 27 UG | 743 UG |
| lutein + zeaxanthin | 29 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and passion fruit contain small amounts of alpha linoleic acid (ALA).
| Apple | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.001 G |
| Total | 0.009 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than apple per 100 grams.
| Apple | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.043 G | 0.41 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Apple 125g
(
cup, quartered or chopped
)
|
Daily Values (%) |
Passion Fruit 236g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 65KCAL 3% |
|
5% | calories | 252% |
|
229KCAL 11% | |
| 17G 7% |
|
5% | carbohydrates | 224% |
|
55G 22% | |
| 3G 12% |
|
5% | dietary fiber | 733% |
|
25G 98% | |
| 13G | 5% | sugar | 100% | 26G | |||
| 0.21G 0.3% |
|
5% | total fat | 709% |
|
1.7G 3% | |
| 0.04G 0.2% |
|
5% | saturated fat | 249% |
|
0.14G 1% | |
| 0.01G | 5% | monounsaturated fat | >999% | 0.2G | |||
| 0.06G | 5% | polyunsaturated fat | >999% | 0.97G | |||
| 1.3MG 0.1% |
|
5% | sodium | >999% |
|
66MG 4% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 3.8UG 1% |
|
5% | Vitamin A | >999% |
|
151UG 22% | |
| 5.8MG 8% |
|
5% | Vitamin C | >999% |
|
71MG 94% | |
| 7.5MG 1% |
|
5% | calcium | 273% |
|
28MG 3% | |
| 0.15MG 1% |
|
5% | iron | >999% |
|
3.8MG 21% | |
| 6.3MG 2% |
|
5% | magnesium | 979% |
|
68MG 22% | |
| 134MG 6% |
|
5% | potassium | 513% |
|
821MG 36% | |
| 0.02MG 2% |
|
>999% | thiamin (Vit B1) | 5% |
|
||
| 0.03MG 3% |
|
5% | riboflavin (Vit B2) | 930% |
|
0.31MG 28% | |
| 0.11MG 1% |
|
5% | niacin (Vit B3) | >999% |
|
3.5MG 25% | |
| 0.05MG 4% |
|
5% | Vitamin B6 | 379% |
|
0.24MG 18% | |
| 0.08MG 2% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
||
| 3.8UG 1% |
|
5% | folate (Vit B9) | 768% |
|
33UG 8% | |
| 0.22MG 2% |
|
339% | Vitamin E | 5% |
|
0.05MG 0.3% | |
| 2.8UG 3% |
|
65% | Vitamin K | 5% |
|
1.7UG 2% | |
| 0.33G 1% |
|
5% | protein | >999% |
|
5.2G 10% | |
| 4.3MG 1% |
|
5% | choline | 319% |
|
18MG 4% | |
| 0.03MG 3% |
|
5% | copper | 565% |
|
0.2MG 17% | |
| 4.1UG 0.1% |
|
>999% | fluoride | 5% |
|
||
| 0.04MG 2% |
|
>999% | manganese | 5% |
|
||
| 14MG 2% |
|
5% | phosphorus | >999% |
|
160MG 23% | |
|
|
5% | selenium | >999% |
|
1.4UG 3% | ||
| 0.05MG 1% |
|
5% | zinc | 379% |
|
0.24MG 3% | |
| 107G | 5% | Water | 61% | 172G | |||
| 0.06G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does passion fruit or apple contain more calories in 100 grams?Apple has 50% less calories than passion fruit - passion fruit has 97 calories in 100g and apple has 52 calories.
Does passion fruit or apple have more carbohydrates?
By weight, apple has 40% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and apple has 13.8g of carbohydrates.
Does passion fruit or apple contain more potassium?
Passion fruit is a rich source of potassium and it has 230% more potassium than apple - passion fruit has 348mg of potassium in 100 grams and apple has 107mg of potassium.