Kiwi vs. Passion Fruit

Nutrition comparison of Kiwi and Passion Fruit


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

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

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

  • Both kiwi and passion fruit are high in Vitamin C, dietary fiber and potassium.
  • Kiwi has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin.
  • Passion fruit has more beta-carotene than kiwi, however, kiwi contains more lutein + zeaxanthin than passion fruit.
Detailed nutritional comparison of kiwi 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: Kiwi (Kiwifruit, green, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Passion Fruit src

Calories and Carbs

calories

Kiwi has 37% less calories than passion fruit - kiwi has 61 calories per 100 grams and passion fruit has 97 calories.

For macronutrient ratios, kiwi is similar to passion fruit for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:87:7 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Passion Fruit
Protein 7% 8%
Carbohydrates 87% 86%
Fat 7% 6%
Alcohol ~ ~

carbohydrates

Kiwi has 37% less carbohydrates than passion fruit - kiwi has 14.7g of total carbs per 100 grams and passion fruit has 23.4g of carbohydrates.

dietary fiber

Both kiwi and passion fruit are high in dietary fiber. Passion fruit has 247% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.

sugar

Kiwi and passion fruit contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and passion fruit has 11.2g of sugar.

Protein

protein

Kiwi and passion fruit contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and passion fruit has 2.2g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both kiwi and passion fruit are high in Vitamin C. Kiwi has 209% more Vitamin C than passion fruit - kiwi has 92.7mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.

Vitamin A

Passion fruit has 15 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.

Vitamin E

Kiwi has 72 times more Vitamin E than passion fruit - kiwi has 1.5mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.

Vitamin K

Kiwi has 56 times more Vitamin K than passion fruit - kiwi has 40.3ug of Vitamin K per 100 grams and passion fruit has 0.7ug of Vitamin K.

The B Vitamins

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

Kiwi Passion Fruit
Thiamin 0.027 MG ~
Riboflavin 0.025 MG 0.13 MG
Niacin 0.341 MG 1.5 MG
Pantothenic acid 0.183 MG ~
Vitamin B6 0.063 MG 0.1 MG
Folate 25 UG 14 UG

Minerals

calcium

Kiwi has 183% more calcium than passion fruit - kiwi has 34mg of calcium per 100 grams and passion fruit has 12mg of calcium.

iron

Passion fruit has 416% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and passion fruit has 1.6mg of iron.

potassium

Both kiwi and passion fruit are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium per 100 grams and passion fruit has 348mg 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 kiwi per 100 grams, however, kiwi contains more lutein + zeaxanthin than passion fruit per 100 grams.

Kiwi Passion Fruit
beta-carotene 52 UG 743 UG
lutein + zeaxanthin 122 UG ~

Omega-3 and Omega-6

omega 3s

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

Kiwi Passion Fruit
alpha linoleic acid 0.042 G 0.001 G
Total 0.042 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, both kiwi and passion fruit contain significant amounts of linoleic acid.

Kiwi Passion Fruit
linoleic acid 0.246 G 0.41 G
Total 0.246 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: Kiwi (Kiwifruit, green, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .

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FAQ

Does kiwi or passion fruit contain more calories in 100 grams?
Kiwi has 40% less calories than passion fruit - kiwi has 61 calories in 100g and passion fruit has 97 calories.

Does kiwi or passion fruit have more carbohydrates?
By weight, kiwi has 40% fewer carbohydrates than passion fruit - kiwi has 14.7g of carbs for 100g and passion fruit has 23.4g of carbohydrates.

Does kiwi or passion fruit contain more potassium?
Both kiwi and passion fruit are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium in 100 grams and passion fruit has 348mg of potassium.

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