White Rice vs. Passion Fruit
Nutrition comparison of Cooked White Rice and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and passion fruit:
- Passion fruit is an excellent source of Vitamin C, dietary fiber and potassium.
- White rice has more thiamin, pantothenic acid and folate, however, passion fruit contains more riboflavin.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and passion fruit has 25% less calories than white rice - white rice has 130 calories per 100 grams and passion fruit has 97 calories.
For macronutrient ratios, white rice is heavier in carbs, lighter in fat and similar to passion fruit for protein. White rice has a macronutrient ratio of 8:91:2 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Passion Fruit | |
|---|---|---|
| Protein | 8% | 8% |
| Carbohydrates | 91% | 86% |
| Fat | 2% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
White rice and passion fruit contain similar amounts of carbs - white rice has 28.6g 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 33 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.
sugar
White rice has less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and passion fruit contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and passion fruit has 2.2g of protein.
Fat
saturated fat
Both white rice and passion fruit are low in saturated fat - white rice has 0.06g 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 more Vitamin C than white rice - passion fruit has 30mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Passion fruit has more Vitamin A than white rice - passion fruit has 64ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Passion fruit and white rice contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Passion fruit and white rice contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, pantothenic acid and folate, however, passion fruit contains more riboflavin. Both white rice and passion fruit contain significant amounts of niacin and Vitamin B6.
| White Rice | Passion Fruit | |
|---|---|---|
| Thiamin | 0.167 MG | ~ |
| Riboflavin | 0.016 MG | 0.13 MG |
| Niacin | 1.835 MG | 1.5 MG |
| Pantothenic acid | 0.411 MG | ~ |
| Vitamin B6 | 0.05 MG | 0.1 MG |
| Folate | 58 UG | 14 UG |
Minerals
calcium
Passion fruit has 300% more calcium than white rice - white rice has 3mg of calcium per 100 grams and passion fruit has 12mg of calcium.
iron
White rice and passion fruit contain similar amounts of iron - white rice has 1.5mg 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 11 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and passion fruit has 348mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and passion fruit contain small amounts of alpha linoleic acid (ALA).
| White Rice | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.001 G |
| Total | 0.01 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than white rice per 100 grams.
| White Rice | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.046 G | 0.41 G |
| Total | 0.046 G | 0.41 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Passion Fruit 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 white rice or passion fruit contain more calories in 100 grams?White rice is high in calories and passion fruit has 30% less calories than white rice - white rice has 130 calories in 100g and passion fruit has 97 calories.
Does white rice or passion fruit have more carbohydrates?
By weight, white rice and passion fruit contain similar amounts of carbs - white rice has 28.6g of carbs for 100g and passion fruit has 23.4g of carbohydrates.
Does white rice or passion fruit contain more potassium?
Passion fruit is a rich source of potassium and it has 11 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and passion fruit has 348mg of potassium.