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.
Detailed nutritional comparison of apple 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: 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.


Image of Apple src
Image of Passion Fruit src

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 g

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