Grapes vs. Passion Fruit

Nutrition comparison of Grapes and Passion Fruit


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

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

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

  • Grape has more thiamin and pantothenic acid, however, passion fruit contains more niacin and folate.
  • Passion fruit has more beta-carotene than grape, however, grape contains more lutein + zeaxanthin than passion fruit.
  • Passion fruit is an excellent source of Vitamin C, dietary fiber and potassium.
Detailed nutritional comparison of grapes 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.


Image of Grapes src
Image of Passion Fruit src

Calories and Carbs

calories

Grape has 29% less calories than passion fruit - passion fruit has 97 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, grapes is lighter in protein, heavier in carbs and lighter in fat compared to passion fruit per calorie. Grapes has a macronutrient ratio of 4:94:2 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapes Passion Fruit
Protein 4% 8%
Carbohydrates 94% 86%
Fat 2% 6%
Alcohol ~ ~

carbohydrates

Passion fruit and grapes contain similar amounts of carbs - passion fruit has 23.4g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Passion fruit is an excellent source of dietary fiber and it has 10 times more dietary fiber than grape - passion fruit has 10.4g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Passion fruit has 28% less sugar than grape - passion fruit has 11.2g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Passion fruit and grapes contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both passion fruit and grapes are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Passion fruit is an excellent source of Vitamin C and it has 838% more Vitamin C than grape - passion fruit has 30mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Passion fruit has 20 times more Vitamin A than grape - passion fruit has 64ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Passion fruit and grapes contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Passion fruit and grapes contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

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

Grapes Passion Fruit
Thiamin 0.069 MG ~
Riboflavin 0.07 MG 0.13 MG
Niacin 0.188 MG 1.5 MG
Pantothenic acid 0.05 MG ~
Vitamin B6 0.086 MG 0.1 MG
Folate 2 UG 14 UG

Minerals

calcium

Passion fruit and grapes contain similar amounts of calcium - passion fruit has 12mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Passion fruit has 344% more iron than grape - passion fruit has 1.6mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Passion fruit is an excellent source of potassium and it has 82% more potassium than grape - passion fruit has 348mg of potassium per 100 grams and grape has 191mg 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 grape per 100 grams, however, grape contains more lutein + zeaxanthin than passion fruit per 100 grams.

Grapes Passion Fruit
beta-carotene 39 UG 743 UG
alpha-carotene 1 UG ~
lutein + zeaxanthin 72 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, grape has more alpha linoleic acid (ALA) than passion fruit per 100 grams.

Grapes Passion Fruit
alpha linoleic acid 0.011 G 0.001 G
Total 0.011 G 0.001 G

omega 6s

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

Grapes Passion Fruit
linoleic acid 0.037 G 0.41 G
Total 0.037 G 0.41 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Grapes or Passion Fruit .

Note: The specific food items compared are: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .

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FAQ

Does passion fruit or grapes contain more calories in 100 grams?
Grape has 30% less calories than passion fruit - passion fruit has 97 calories in 100g and grape has 69 calories.

Does passion fruit or grapes have more carbohydrates?
By weight, passion fruit and grapes contain similar amounts of carbs - passion fruit has 23.4g of carbs for 100g and grape has 18.1g of carbohydrates.

Does passion fruit or grapes contain more potassium?
Passion fruit is a rich source of potassium and it has 80% more potassium than grape - passion fruit has 348mg of potassium in 100 grams and grape has 191mg of potassium.