Passion Fruit Juice vs. Plums
Nutrition comparison of Passion Fruit Juice 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 juice
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit juice and plums:
- Passion fruit juice has more beta-carotene than plum, however, plum contains more lutein + zeaxanthin than passion fruit juice.
- Passion fruit juice is a great source of potassium.
- Passion fruit juice is an excellent source of Vitamin C.
- Plum has more thiamin and pantothenic acid, however, passion fruit juice contains more riboflavin and niacin.
USDA sources for nutritional information: Passion Fruit Juice (Passion fruit juice, 100%) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plums and passion fruit juice contain similar amounts of calories - plum has 46 calories per 100 grams and passion fruit juice has 51 calories.
For macronutrient ratios, passion fruit juice is heavier in carbs, lighter in fat and similar to plums for protein. Passion fruit juice has a macronutrient ratio of 3:97:1 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit Juice | Plums | |
|---|---|---|
| Protein | 3% | 6% |
| Carbohydrates | 97% | 89% |
| Fat | 1% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Plums and passion fruit juice contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and passion fruit juice has 13.6g of carbohydrates.
The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in passion fruit juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Plum has 600% more dietary fiber than passion fruit juice - plum has 1.4g of dietary fiber per 100 grams and passion fruit juice has 0.2g of dietary fiber.
sugar
Plums and passion fruit juice contain similar amounts of sugar - plum has 9.9g of sugar per 100 grams and passion fruit juice has 13.4g of sugar.
Protein
protein
Plums and passion fruit juice contain similar amounts of protein - plum has 0.7g of protein per 100 grams and passion fruit juice has 0.39g of protein.
Fat
saturated fat
Both plums and passion fruit juice are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and passion fruit juice has 0g of saturated fat.
Vitamins
Vitamin C
Passion fruit juice is an excellent source of Vitamin C and it has 214% more Vitamin C than plum - plum has 9.5mg of Vitamin C per 100 grams and passion fruit juice has 29.8mg of Vitamin C.
Vitamin A
Plums and passion fruit juice contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and passion fruit juice has 36ug of Vitamin A.
Vitamin E
Plums and passion fruit juice contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and passion fruit juice has 0.01mg of Vitamin E.
Vitamin K
Plums and passion fruit juice contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and passion fruit juice has 0.4ug of Vitamin K.
The B Vitamins
Plum has more thiamin and pantothenic acid, however, passion fruit juice contains more riboflavin and niacin. Both passion fruit juice and plums contain significant amounts of Vitamin B6 and folate.
| Passion Fruit Juice | Plums | |
|---|---|---|
| Thiamin | ~ | 0.028 MG |
| Riboflavin | 0.131 MG | 0.026 MG |
| Niacin | 1.46 MG | 0.417 MG |
| Pantothenic acid | ~ | 0.135 MG |
| Vitamin B6 | 0.05 MG | 0.029 MG |
| Folate | 7 UG | 5 UG |
Minerals
calcium
Plums and passion fruit juice contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and passion fruit juice has 4mg of calcium.
iron
Plums and passion fruit juice contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and passion fruit juice has 0.24mg of iron.
potassium
Passion fruit juice is a great source of potassium and it has 77% more potassium than plum - plum has 157mg of potassium per 100 grams and passion fruit juice has 278mg 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 juice has more beta-carotene than plum per 100 grams, however, plum contains more lutein + zeaxanthin than passion fruit juice per 100 grams.
| Passion Fruit Juice | Plums | |
|---|---|---|
| beta-carotene | 419 UG | 190 UG |
| lutein + zeaxanthin | ~ | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both passion fruit juice and plums contain small amounts of linoleic acid.
| Passion Fruit Juice | Plums | |
|---|---|---|
| linoleic acid | 0.029 G | 0.044 G |
| Total | 0.029 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 Juice (Passion fruit juice, 100%) and Plums (Plums, raw) .
Passion Fruit Juice g
()
|
Daily Values (%) |
Plums g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
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| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 plums or passion fruit juice contain more calories in 100 grams?Plums and passion fruit juice contain similar amounts of calories - plum has 46 calories in 100g and passion fruit juice has 51 calories.
Does plums or passion fruit juice have more carbohydrates?
By weight, plums and passion fruit juice contain similar amounts of carbs - plum has 11.4g of carbs for 100g and passion fruit juice has 13.6g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in passion fruit juice comprise of 100% sugar and 0% dietary fiber.