Grapefruit vs. Passion Fruit
Nutrition comparison of Grapefruit and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and passion fruit:
- Both passion fruit and grapefruit are high in Vitamin C.
- Grapefruit has 54% less carbohydrates than passion fruit.
- Grapefruit has 57% less calories than passion fruit.
- Grapefruit has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin.
- Passion fruit has signficantly more iron than grapefruit.
- Passion fruit is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Grapefruit has 57% less calories than passion fruit - passion fruit has 97 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is heavier in carbs and similar to passion fruit for protein and fat. Grapefruit has a macronutrient ratio of 7:91:3 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Passion Fruit | |
|---|---|---|
| Protein | 7% | 8% |
| Carbohydrates | 91% | 86% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Grapefruit has 54% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Passion fruit is an excellent source of dietary fiber and it has 550% more dietary fiber than grapefruit - passion fruit has 10.4g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Grapefruit has 38% less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Passion fruit and grapefruit contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both passion fruit and grapefruit are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both passion fruit and grapefruit are high in Vitamin C. Passion fruit is very similar to passion fruit for Vitamin C - passion fruit has 30mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Passion fruit and grapefruit contain similar amounts of Vitamin A - passion fruit has 64ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Passion fruit and grapefruit contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Passion fruit and grapefruit contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Grapefruit has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin. Both grapefruit and passion fruit contain significant amounts of Vitamin B6 and folate.
| Grapefruit | Passion Fruit | |
|---|---|---|
| Thiamin | 0.043 MG | ~ |
| Riboflavin | 0.031 MG | 0.13 MG |
| Niacin | 0.204 MG | 1.5 MG |
| Pantothenic acid | 0.262 MG | ~ |
| Vitamin B6 | 0.053 MG | 0.1 MG |
| Folate | 13 UG | 14 UG |
Minerals
calcium
Grapefruit has 83% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Passion fruit has signficantly more iron than grapefruit - passion fruit has 1.6mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Passion fruit is an excellent source of potassium and it has 158% more potassium than grapefruit - passion fruit has 348mg of potassium per 100 grams and grapefruit has 135mg 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, both grapefruit and passion fruit contain significant amounts of beta-carotene.
| Grapefruit | Passion Fruit | |
|---|---|---|
| beta-carotene | 686 UG | 743 UG |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapefruit and passion fruit contain small amounts of alpha linoleic acid (ALA).
| Grapefruit | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.001 G |
| Total | 0.008 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.029 G | 0.41 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Grapefruit g
()
|
Daily Values (%) |
Passion Fruit g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 grapefruit contain more calories in 100 grams?Grapefruit has 60% less calories than passion fruit - passion fruit has 97 calories in 100g and grapefruit has 42 calories.
Does passion fruit or grapefruit have more carbohydrates?
By weight, grapefruit has 50% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does passion fruit or grapefruit contain more potassium?
Passion fruit is a rich source of potassium and it has 160% more potassium than grapefruit - passion fruit has 348mg of potassium in 100 grams and grapefruit has 135mg of potassium.