Passion Fruit vs. Carrots
Nutrition comparison of Passion Fruit and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and carrots:
- Both passion fruit and carrots are high in dietary fiber and potassium.
- Carrot has 58% less calories than passion fruit.
- Carrot has 58% less sugar than passion fruit.
- Carrot has 59% less carbohydrates than passion fruit.
- Carrot has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin.
- Carrot is an excellent source of Vitamin A.
- Passion fruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Carrot has 58% less calories than passion fruit - passion fruit has 97 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, passion fruit is similar to carrots for protein, carbs and fat. Passion fruit has a macronutrient ratio of 8:86:6 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Carrots | |
|---|---|---|
| Protein | 8% | 9% |
| Carbohydrates | 86% | 87% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot has 59% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both passion fruit and carrots are high in dietary fiber. Passion fruit has 271% more dietary fiber than carrot - passion fruit has 10.4g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Carrot has 58% less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Passion fruit and carrots contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both passion fruit and carrots are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 408% more Vitamin C than carrot - passion fruit has 30mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 12 times more Vitamin A than passion fruit - passion fruit has 64ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Passion fruit and carrots contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Passion fruit and carrots contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin. Both passion fruit and carrots contain significant amounts of niacin, Vitamin B6 and folate.
| Passion Fruit | Carrots | |
|---|---|---|
| Thiamin | ~ | 0.066 MG |
| Riboflavin | 0.13 MG | 0.058 MG |
| Niacin | 1.5 MG | 0.983 MG |
| Pantothenic acid | ~ | 0.273 MG |
| Vitamin B6 | 0.1 MG | 0.138 MG |
| Folate | 14 UG | 19 UG |
Minerals
calcium
Carrot has 175% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Passion fruit has 433% more iron than carrot - passion fruit has 1.6mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both passion fruit and carrots are high in potassium. Passion fruit has a little more potassium (9%) than carrot by weight - passion fruit has 348mg of potassium per 100 grams and carrot has 320mg 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 | Carrots | |
|---|---|---|
| beta-carotene | 743 UG | 8285 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 256 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both passion fruit and carrots contain small amounts of alpha linoleic acid (ALA).
| Passion Fruit | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.002 G |
| Total | 0.001 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than carrot per 100 grams.
| Passion Fruit | Carrots | |
|---|---|---|
| linoleic acid | 0.41 G | 0.1 G |
| Total | 0.41 G | 0.1 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 Carrots (Carrots, raw) .
Passion Fruit g
()
|
Daily Values (%) |
Carrots 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 carrots contain more calories in 100 grams?Carrot has 60% less calories than passion fruit - passion fruit has 97 calories in 100g and carrot has 41 calories.
Does passion fruit or carrots have more carbohydrates?
By weight, carrot has 60% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does passion fruit or carrots contain more potassium?
Both passion fruit and carrots are high in potassium. Passion fruit has a little more potassium ( 10%) than carrot by weight - passion fruit has 348mg of potassium in 100 grams and carrot has 320mg of potassium.