Passion Fruit vs. Watermelon

Nutrition comparison of Passion Fruit and Watermelon


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

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

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

  • Passion fruit has more beta-carotene than watermelon, however, watermelon contains more lycopene than passion fruit.
  • Passion fruit is an excellent source of Vitamin C, dietary fiber and potassium.
  • Watermelon has 68% less carbohydrates than passion fruit.
  • Watermelon has 69% less calories than passion fruit.
  • Watermelon has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin, Vitamin B6 and folate.
Detailed nutritional comparison of passion fruit and watermelon 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 Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.


Image of Passion Fruit src
Image of Watermelon src

Calories and Carbs

calories

Watermelon has 69% less calories than passion fruit - watermelon has 30 calories per 100 grams and passion fruit has 97 calories.

For macronutrient ratios, passion fruit is lighter in carbs and similar to watermelon for protein and fat. Passion fruit has a macronutrient ratio of 8:86:6 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Passion Fruit Watermelon
Protein 8% 7%
Carbohydrates 86% 90%
Fat 6% 4%
Alcohol ~ ~

carbohydrates

Watermelon has 68% less carbohydrates than passion fruit - watermelon has 7.6g of total carbs per 100 grams and passion fruit has 23.4g of carbohydrates.

dietary fiber

Passion fruit is an excellent source of dietary fiber and it has 25 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.

sugar

Watermelon has 45% less sugar than passion fruit - watermelon has 6.2g of sugar per 100 grams and passion fruit has 11.2g of sugar.

Protein

protein

Watermelon and passion fruit contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and passion fruit has 2.2g of protein.

Fat

saturated fat

Both watermelon and passion fruit are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and passion fruit has 0.06g of saturated fat.

Vitamins

Vitamin C

Passion fruit is an excellent source of Vitamin C and it has 270% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.

Vitamin A

Passion fruit has 129% more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.

Vitamin E

Watermelon and passion fruit contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.

Vitamin K

Watermelon and passion fruit contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and passion fruit has 0.7ug of Vitamin K.

The B Vitamins

Watermelon has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin, Vitamin B6 and folate.

Passion Fruit Watermelon
Thiamin ~ 0.033 MG
Riboflavin 0.13 MG 0.021 MG
Niacin 1.5 MG 0.178 MG
Pantothenic acid ~ 0.221 MG
Vitamin B6 0.1 MG 0.045 MG
Folate 14 UG 3 UG

Minerals

calcium

Watermelon and passion fruit contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and passion fruit has 12mg of calcium.

iron

Passion fruit has 567% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and passion fruit has 1.6mg of iron.

potassium

Passion fruit is an excellent source of potassium and it has 211% more potassium than watermelon - watermelon has 112mg 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 watermelon per 100 grams, however, watermelon contains more lycopene than passion fruit per 100 grams.

Passion Fruit Watermelon
beta-carotene 743 UG 303 UG
lycopene ~ 4532 UG
lutein + zeaxanthin ~ 8 UG

Omega-3 and Omega-6

omega 6s

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

Passion Fruit Watermelon
linoleic acid 0.41 G 0.05 G
Total 0.41 G 0.05 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 Watermelon (Watermelon, raw) .

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FAQ

Does watermelon or passion fruit contain more calories in 100 grams?
Watermelon has 70% less calories than passion fruit - watermelon has 30 calories in 100g and passion fruit has 97 calories.

Does watermelon or passion fruit have more carbohydrates?
By weight, watermelon has 70% fewer carbohydrates than passion fruit - watermelon has 7.6g of carbs for 100g and passion fruit has 23.4g of carbohydrates.

Does watermelon or passion fruit contain more potassium?
Passion fruit is a rich source of potassium and it has 210% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and passion fruit has 348mg of potassium.