Banana vs. Passion Fruit
Nutrition comparison of Banana and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and passion fruit:
- Both passion fruit and banana are high in dietary fiber and potassium.
- Banana has more thiamin, pantothenic acid and Vitamin B6, however, passion fruit contains more niacin.
- Passion fruit has more beta-carotene than banana, however, banana contains more alpha-carotene and lutein + zeaxanthin than passion fruit.
- Passion fruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Banana (Bananas, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Passion fruit and banana contain similar amounts of calories - passion fruit has 97 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is heavier in carbs and similar to passion fruit for protein and fat. Banana has a macronutrient ratio of 5:93:3 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Passion Fruit | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 93% | 86% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Passion fruit and banana contain similar amounts of carbs - passion fruit has 23.4g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both passion fruit and banana are high in dietary fiber. Passion fruit has 300% more dietary fiber than banana - passion fruit has 10.4g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Passion fruit and banana contain similar amounts of sugar - passion fruit has 11.2g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Passion fruit and banana contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both passion fruit and banana are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 245% more Vitamin C than banana - passion fruit has 30mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Passion fruit has 20 times more Vitamin A than banana - passion fruit has 64ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Passion fruit and banana contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Passion fruit and banana contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more thiamin, pantothenic acid and Vitamin B6, however, passion fruit contains more niacin. Both banana and passion fruit contain significant amounts of riboflavin and folate.
| Banana | Passion Fruit | |
|---|---|---|
| Thiamin | 0.031 MG | ~ |
| Riboflavin | 0.073 MG | 0.13 MG |
| Niacin | 0.665 MG | 1.5 MG |
| Pantothenic acid | 0.334 MG | ~ |
| Vitamin B6 | 0.367 MG | 0.1 MG |
| Folate | 20 UG | 14 UG |
Minerals
calcium
Passion fruit and banana contain similar amounts of calcium - passion fruit has 12mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Passion fruit has 515% more iron than banana - passion fruit has 1.6mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both passion fruit and banana are high in potassium. Passion fruit is very similar to passion fruit for potassium - passion fruit has 348mg of potassium per 100 grams and banana has 358mg 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 banana per 100 grams, however, banana contains more alpha-carotene and lutein + zeaxanthin than passion fruit per 100 grams.
| Banana | Passion Fruit | |
|---|---|---|
| beta-carotene | 26 UG | 743 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Banana | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.001 G |
| Total | 0.027 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than banana per 100 grams.
| Banana | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.046 G | 0.41 G |
| Total | 0.046 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: Banana (Bananas, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Banana g
()
|
Daily Values (%) |
Passion Fruit g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does passion fruit or banana contain more calories in 100 grams?Passion fruit and banana contain similar amounts of calories - passion fruit has 97 calories in 100g and banana has 89 calories.
Does passion fruit or banana have more carbohydrates?
By weight, passion fruit and banana contain similar amounts of carbs - passion fruit has 23.4g of carbs for 100g and banana has 22.8g of carbohydrates.
Does passion fruit or banana contain more potassium?
Both passion fruit and banana are high in potassium. Passion fruit is very similar to passion fruit for potassium - passion fruit has 348mg of potassium in 100 grams and banana has 358mg of potassium.