Passion Fruit vs. Raisins
Nutrition comparison of Passion Fruit and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and raisins:
- Both raisins and passion fruit are high in dietary fiber and potassium.
- Passion fruit is an excellent source of Vitamin C.
- Raisin has more thiamin and pantothenic acid, however, passion fruit contains more folate.
- Raisin is a great source of iron.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and passion fruit has 67% less calories than raisin - raisin has 296 calories per 100 grams and passion fruit has 97 calories.
For macronutrient ratios, passion fruit is heavier in protein, lighter in carbs and heavier in fat compared to raisins per calorie. Passion fruit has a macronutrient ratio of 8:86:6 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Raisins | |
|---|---|---|
| Protein | 8% | 3% |
| Carbohydrates | 86% | 95% |
| Fat | 6% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and passion fruit has 70% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and passion fruit has 23.4g of carbohydrates.
dietary fiber
Both raisins and passion fruit are high in dietary fiber. Passion fruit has 53% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.
sugar
Raisin has less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and passion fruit contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and passion fruit has 2.2g of protein.
Fat
saturated fat
Both raisins and passion fruit are low in saturated fat - raisin has 0.18g 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 456% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.
Vitamin A
Passion fruit has more Vitamin A than raisin - passion fruit has 64ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Passion fruit and raisins contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Passion fruit and raisins contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin and pantothenic acid, however, passion fruit contains more folate. Both passion fruit and raisins contain significant amounts of riboflavin, niacin and Vitamin B6.
| Passion Fruit | Raisins | |
|---|---|---|
| Thiamin | ~ | 0.112 MG |
| Riboflavin | 0.13 MG | 0.182 MG |
| Niacin | 1.5 MG | 1.114 MG |
| Pantothenic acid | ~ | 0.045 MG |
| Vitamin B6 | 0.1 MG | 0.188 MG |
| Folate | 14 UG | 3 UG |
Minerals
calcium
Raisin has 133% more calcium than passion fruit - raisin has 28mg of calcium per 100 grams and passion fruit has 12mg of calcium.
iron
Raisin is a great source of iron and it has 62% more iron than passion fruit - raisin has 2.6mg of iron per 100 grams and passion fruit has 1.6mg of iron.
potassium
Both raisins and passion fruit are high in potassium. Raisin has 137% more potassium than passion fruit - raisin has 825mg of potassium per 100 grams and passion fruit has 348mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Passion Fruit | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.037 G |
| Total | 0.001 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than raisin per 100 grams.
| Passion Fruit | Raisins | |
|---|---|---|
| linoleic acid | 0.41 G | 0.122 G |
| Total | 0.41 G | 0.122 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 Raisins (Raisins, seeded) .
Passion Fruit g
()
|
Daily Values (%) |
Raisins 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 raisins or passion fruit contain more calories in 100 grams?Raisin is high in calories and passion fruit has 70% less calories than raisin - raisin has 296 calories in 100g and passion fruit has 97 calories.
Does raisins or passion fruit have more carbohydrates?
By weight, raisin is high in carbohydrates and passion fruit has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and passion fruit has 23.4g of carbohydrates.
Does raisins or passion fruit contain more potassium?
Both raisins and passion fruit are high in potassium. Raisin has 140% more potassium than passion fruit - raisin has 825mg of potassium in 100 grams and passion fruit has 348mg of potassium.