Passion Fruit vs. Pistachio

Nutrition comparison of Passion Fruit and Pistachio


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

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

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

  • Both passion fruit and pistachio are high in dietary fiber and potassium.
  • Passion fruit has more beta-carotene than pistachio, however, pistachio contains more lutein + zeaxanthin than passion fruit.
  • Passion fruit is an excellent source of Vitamin C.
  • Pistachio has more thiamin, pantothenic acid, Vitamin B6 and folate.
  • Pistachio is an excellent source of calcium, iron and protein.
Detailed nutritional comparison of passion fruit and pistachio 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: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Passion Fruit src
Image of Pistachio src

Calories and Carbs

calories

Pistachio is high in calories and passion fruit has 83% less calories than pistachio - passion fruit has 97 calories per 100 grams and pistachio has 572 calories.

For macronutrient ratios, passion fruit is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Passion fruit has a macronutrient ratio of 8:86:6 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Passion Fruit Pistachio
Protein 8% 14%
Carbohydrates 86% 19%
Fat 6% 68%
Alcohol ~ ~

carbohydrates

Passion fruit and pistachio contain similar amounts of carbs - passion fruit has 23.4g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.

dietary fiber

Both passion fruit and pistachio are high in dietary fiber. Passion fruit is very similar to pistachio for dietary fiber - passion fruit has 10.4g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.

sugar

Passion fruit and pistachio contain similar amounts of sugar - passion fruit has 11.2g of sugar per 100 grams and pistachio has 7.7g of sugar.

Protein

protein

Pistachio is an excellent source of protein and it has 857% more protein than passion fruit - passion fruit has 2.2g of protein per 100 grams and pistachio has 21.1g of protein.

Fat

saturated fat

Pistachio is high in saturated fat and passion fruit has 99% less saturated fat than pistachio - passion fruit has 0.06g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.

Vitamins

Vitamin C

Passion fruit is an excellent source of Vitamin C and it has 900% more Vitamin C than pistachio - passion fruit has 30mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.

Vitamin A

Passion fruit has 392% more Vitamin A than pistachio - passion fruit has 64ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.

Vitamin E

Pistachio has 107 times more Vitamin E than passion fruit - passion fruit has 0.02mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.

Vitamin K

Passion fruit and pistachio contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.

The B Vitamins

Pistachio has more thiamin, pantothenic acid, Vitamin B6 and folate. Both passion fruit and pistachio contain significant amounts of riboflavin and niacin.

Passion Fruit Pistachio
Thiamin ~ 0.695 MG
Riboflavin 0.13 MG 0.234 MG
Niacin 1.5 MG 1.373 MG
Pantothenic acid ~ 0.513 MG
Vitamin B6 0.1 MG 1.122 MG
Folate 14 UG 51 UG

Minerals

calcium

Pistachio is an excellent source of calcium and it has 792% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and pistachio has 107mg of calcium.

iron

Pistachio is an excellent source of iron and it has 152% more iron than passion fruit - passion fruit has 1.6mg of iron per 100 grams and pistachio has 4mg of iron.

potassium

Both passion fruit and pistachio are high in potassium. Pistachio has 189% more potassium than passion fruit - passion fruit has 348mg of potassium per 100 grams and pistachio has 1007mg 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 pistachio per 100 grams, however, pistachio contains more lutein + zeaxanthin than passion fruit per 100 grams.

Passion Fruit Pistachio
beta-carotene 743 UG 159 UG
lutein + zeaxanthin ~ 1160 UG

Omega-3 and Omega-6

omega 3s

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

Passion Fruit Pistachio
alpha linoleic acid 0.001 G 0.212 G
Total 0.001 G 0.212 G

omega 6s

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

Passion Fruit Pistachio
linoleic acid 0.41 G 13.125 G
other omega 6 ~ 0.005 G
Total 0.41 G 13.13 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 Passion Fruit or Pistachio .

Note: The specific food items compared are: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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FAQ

Does passion fruit or pistachio contain more calories in 100 grams?
Pistachio is high in calories and passion fruit has 80% less calories than pistachio - passion fruit has 97 calories in 100g and pistachio has 572 calories.

Does passion fruit or pistachio have more carbohydrates?
By weight, passion fruit and pistachio contain similar amounts of carbs - passion fruit has 23.4g of carbs for 100g and pistachio has 28.3g of carbohydrates.

Does passion fruit or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 790% more calcium than passion fruit - passion fruit has 12mg of calcium in 100 grams and pistachio has 107mg of calcium.

Does passion fruit or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 150% more iron than passion fruit - passion fruit has 1.6mg of iron in 100 grams and pistachio has 4mg of iron.

Does passion fruit or pistachio contain more potassium?
Both passion fruit and pistachio are high in potassium. Pistachio has 190% more potassium than passion fruit - passion fruit has 348mg of potassium in 100 grams and pistachio has 1007mg of potassium.