Passion Fruit vs. Beets

Nutrition comparison of Passion Fruit and Beets


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

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

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

  • Both passion fruit and beets are high in dietary fiber and potassium.
  • Beet has 56% less calories than passion fruit.
  • Beet has 59% less carbohydrates than passion fruit.
  • Beet has more thiamin, pantothenic acid and folate, however, passion fruit contains more riboflavin and niacin.
  • Passion fruit is an excellent source of Vitamin C.
Detailed nutritional comparison of passion fruit and beets 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: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Passion Fruit src
Image of Beets src

Calories and Carbs

calories

Beet has 56% less calories than passion fruit - passion fruit has 97 calories per 100 grams and beet has 43 calories.

For macronutrient ratios, passion fruit is lighter in protein and similar to beets for carbs and fat. Passion fruit has a macronutrient ratio of 8:86:6 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Passion Fruit Beets
Protein 8% 14%
Carbohydrates 86% 83%
Fat 6% 3%
Alcohol ~ ~

carbohydrates

Beet has 59% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and beet has 9.6g of carbohydrates.

dietary fiber

Both passion fruit and beets are high in dietary fiber. Passion fruit has 271% more dietary fiber than beet - passion fruit has 10.4g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.

sugar

Beet has 40% less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and beet has 6.8g of sugar.

Protein

protein

Passion fruit and beets contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and beet has 1.6g of protein.

Fat

saturated fat

Both passion fruit and beets are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and beet has 0.03g of saturated fat.

Vitamins

Vitamin C

Passion fruit is an excellent source of Vitamin C and it has 512% more Vitamin C than beet - passion fruit has 30mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.

Vitamin A

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

Vitamin E

Passion fruit and beets contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.

Vitamin K

Passion fruit and beets contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.

The B Vitamins

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

Passion Fruit Beets
Thiamin ~ 0.031 MG
Riboflavin 0.13 MG 0.04 MG
Niacin 1.5 MG 0.334 MG
Pantothenic acid ~ 0.155 MG
Vitamin B6 0.1 MG 0.067 MG
Folate 14 UG 109 UG

Minerals

calcium

Passion fruit and beets contain similar amounts of calcium - passion fruit has 12mg of calcium per 100 grams and beet has 16mg of calcium.

iron

Passion fruit has 100% more iron than beet - passion fruit has 1.6mg of iron per 100 grams and beet has 0.8mg of iron.

potassium

Both passion fruit and beets are high in potassium. Passion fruit has a little more potassium (7%) than beet by weight - passion fruit has 348mg of potassium per 100 grams and beet has 325mg 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 Beets
beta-carotene 743 UG 20 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both passion fruit and beets contain small amounts of alpha linoleic acid (ALA).

Passion Fruit Beets
alpha linoleic acid 0.001 G 0.005 G
Total 0.001 G 0.005 G

omega 6s

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

Passion Fruit Beets
linoleic acid 0.41 G 0.055 G
Total 0.41 G 0.055 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: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Beets (Beets, raw) .

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FAQ

Does passion fruit or beets contain more calories in 100 grams?
Beet has 60% less calories than passion fruit - passion fruit has 97 calories in 100g and beet has 43 calories.

Does passion fruit or beets have more carbohydrates?
By weight, beet has 60% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and beet has 9.6g of carbohydrates.

Does passion fruit or beets contain more potassium?
Both passion fruit and beets are high in potassium. Passion fruit has a little more potassium ( 10%) than beet by weight - passion fruit has 348mg of potassium in 100 grams and beet has 325mg of potassium.