Passion Fruit vs. Plums
Nutrition comparison of Passion Fruit and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and plums:
- Passion fruit has more beta-carotene than plum, however, plum contains more lutein + zeaxanthin than passion fruit.
- Passion fruit has signficantly more iron than plum.
- Passion fruit is an excellent source of Vitamin C, dietary fiber and potassium.
- Plum has 51% less carbohydrates than passion fruit.
- Plum has 53% less calories than passion fruit.
- Plum has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plum has 53% less calories than passion fruit - passion fruit has 97 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, passion fruit is similar to plums for protein, carbs and fat. Passion fruit has a macronutrient ratio of 8:86:6 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Plums | |
|---|---|---|
| Protein | 8% | 6% |
| Carbohydrates | 86% | 89% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Plum has 51% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
dietary fiber
Passion fruit is an excellent source of dietary fiber and it has 643% more dietary fiber than plum - passion fruit has 10.4g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Passion fruit and plums contain similar amounts of sugar - passion fruit has 11.2g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Passion fruit and plums contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both passion fruit and plums are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 216% more Vitamin C than plum - passion fruit has 30mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Passion fruit has 276% more Vitamin A than plum - passion fruit has 64ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Passion fruit and plums contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Passion fruit and plums contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Plum has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin, Vitamin B6 and folate.
| Passion Fruit | Plums | |
|---|---|---|
| Thiamin | ~ | 0.028 MG |
| Riboflavin | 0.13 MG | 0.026 MG |
| Niacin | 1.5 MG | 0.417 MG |
| Pantothenic acid | ~ | 0.135 MG |
| Vitamin B6 | 0.1 MG | 0.029 MG |
| Folate | 14 UG | 5 UG |
Minerals
calcium
Passion fruit and plums contain similar amounts of calcium - passion fruit has 12mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Passion fruit has signficantly more iron than plum - passion fruit has 1.6mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Passion fruit is an excellent source of potassium and it has 122% more potassium than plum - passion fruit has 348mg of potassium per 100 grams and plum has 157mg 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 plum per 100 grams, however, plum contains more lutein + zeaxanthin than passion fruit per 100 grams.
| Passion Fruit | Plums | |
|---|---|---|
| beta-carotene | 743 UG | 190 UG |
| lutein + zeaxanthin | ~ | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than plum per 100 grams.
| Passion Fruit | Plums | |
|---|---|---|
| linoleic acid | 0.41 G | 0.044 G |
| Total | 0.41 G | 0.044 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: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Plums (Plums, raw) .
Passion Fruit g
()
|
Daily Values (%) |
Plums g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 plums contain more calories in 100 grams?Plum has 50% less calories than passion fruit - passion fruit has 97 calories in 100g and plum has 46 calories.
Does passion fruit or plums have more carbohydrates?
By weight, plum has 50% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and plum has 11.4g of carbohydrates.
Does passion fruit or plums contain more potassium?
Passion fruit is a rich source of potassium and it has 120% more potassium than plum - passion fruit has 348mg of potassium in 100 grams and plum has 157mg of potassium.