Orange vs. Passion Fruit

Nutrition comparison of Orange and Passion Fruit


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

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

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

  • Both passion fruit and orange are high in Vitamin C and dietary fiber.
  • Orange has 51% less carbohydrates than passion fruit.
  • Orange has 53% less calories than passion fruit.
  • Orange has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin.
  • Orange is a great source of calcium.
  • Passion fruit has more beta-carotene than orange, however, orange contains more lutein + zeaxanthin than passion fruit.
  • Passion fruit has signficantly more iron than orange.
  • Passion fruit is an excellent source of potassium.
Detailed nutritional comparison of orange 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: Orange (Oranges, raw, Florida) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
Image of Passion Fruit src

Calories and Carbs

calories

Orange has 53% less calories than passion fruit - passion fruit has 97 calories per 100 grams and orange has 46 calories.

For macronutrient ratios, orange is heavier in carbs and similar to passion fruit for protein and fat. Orange has a macronutrient ratio of 6:91:4 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Passion Fruit
Protein 6% 8%
Carbohydrates 91% 86%
Fat 4% 6%
Alcohol ~ ~

carbohydrates

Orange has 51% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and orange has 11.5g of carbohydrates.

dietary fiber

Both passion fruit and orange are high in dietary fiber. Passion fruit has 333% more dietary fiber than orange - passion fruit has 10.4g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.

sugar

Passion fruit and orange contain similar amounts of sugar - passion fruit has 11.2g of sugar per 100 grams and orange has 9.1g of sugar.

Protein

protein

Passion fruit and orange contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and orange has 0.7g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both passion fruit and orange are high in Vitamin C. Orange has 50% more Vitamin C than passion fruit - passion fruit has 30mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.

Vitamin A

Passion fruit has 482% more Vitamin A than orange - passion fruit has 64ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.

Vitamin E

Passion fruit and orange contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.

Vitamin K

Passion fruit and orange contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

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

Orange Passion Fruit
Thiamin 0.1 MG ~
Riboflavin 0.04 MG 0.13 MG
Niacin 0.4 MG 1.5 MG
Pantothenic acid 0.25 MG ~
Vitamin B6 0.051 MG 0.1 MG
Folate 17 UG 14 UG

Minerals

calcium

Orange is a great source of calcium and it has 258% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and orange has 43mg of calcium.

iron

Passion fruit has signficantly more iron than orange - passion fruit has 1.6mg of iron per 100 grams and orange has 0.09mg of iron.

potassium

Passion fruit is an excellent source of potassium and it has 106% more potassium than orange - passion fruit has 348mg of potassium per 100 grams and orange has 169mg 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 orange per 100 grams, however, orange contains more lutein + zeaxanthin than passion fruit per 100 grams.

Orange Passion Fruit
beta-carotene 71 UG 743 UG
alpha-carotene 11 UG ~
lutein + zeaxanthin 129 UG ~

Omega-3 and Omega-6

omega 3s

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

Orange 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 orange per 100 grams.

Orange Passion Fruit
linoleic acid 0.031 G 0.41 G
Total 0.031 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 Orange or Passion Fruit .

Note: The specific food items compared are: Orange (Oranges, raw, Florida) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .

Orange g

()
Daily Values (%)

Passion Fruit g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does passion fruit or orange contain more calories in 100 grams?
Orange has 50% less calories than passion fruit - passion fruit has 97 calories in 100g and orange has 46 calories.

Does passion fruit or orange have more carbohydrates?
By weight, orange has 50% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and orange has 11.5g of carbohydrates.

Does passion fruit or orange contain more potassium?
Passion fruit is a rich source of potassium and it has 110% more potassium than orange - passion fruit has 348mg of potassium in 100 grams and orange has 169mg of potassium.