Cantaloupe vs. Passion Fruit
Nutrition comparison of Cantaloupe and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cantaloupe
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cantaloupe and passion fruit:
- Both cantaloupe and passion fruit are high in Vitamin C and potassium.
- Cantaloupe has 65% less calories than passion fruit.
- Cantaloupe has 65% less carbohydrates than passion fruit.
- Cantaloupe has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin.
- Cantaloupe is an excellent source of Vitamin A.
- Passion fruit is an excellent source of dietary fiber.
USDA sources for nutritional information: Cantaloupe (Melons, cantaloupe, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 65% less calories than passion fruit - cantaloupe has 34 calories per 100 grams and passion fruit has 97 calories.
For macronutrient ratios, cantaloupe is similar to passion fruit for protein, carbs and fat. Cantaloupe has a macronutrient ratio of 9:87:4 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cantaloupe | Passion Fruit | |
|---|---|---|
| Protein | 9% | 8% |
| Carbohydrates | 87% | 86% |
| Fat | 4% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe has 65% less carbohydrates than passion fruit - cantaloupe has 8.2g 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 10 times more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.
sugar
Cantaloupe and passion fruit contain similar amounts of sugar - cantaloupe has 7.9g of sugar per 100 grams and passion fruit has 11.2g of sugar.
Protein
protein
Cantaloupe and passion fruit contain similar amounts of protein - cantaloupe has 0.84g of protein per 100 grams and passion fruit has 2.2g of protein.
Fat
saturated fat
Both cantaloupe and passion fruit are low in saturated fat - cantaloupe has 0.05g of saturated fat per 100 grams and passion fruit has 0.06g of saturated fat.
Vitamins
Vitamin C
Both cantaloupe and passion fruit are high in Vitamin C. Cantaloupe has 22% more Vitamin C than passion fruit - cantaloupe has 36.7mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 164% more Vitamin A than passion fruit - cantaloupe has 169ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.
Vitamin E
Cantaloupe and passion fruit contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.
Vitamin K
Cantaloupe and passion fruit contain similar amounts of Vitamin K - cantaloupe has 2.5ug of Vitamin K per 100 grams and passion fruit has 0.7ug of Vitamin K.
The B Vitamins
Cantaloupe has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin. Both cantaloupe and passion fruit contain significant amounts of Vitamin B6 and folate.
| Cantaloupe | Passion Fruit | |
|---|---|---|
| Thiamin | 0.041 MG | ~ |
| Riboflavin | 0.019 MG | 0.13 MG |
| Niacin | 0.734 MG | 1.5 MG |
| Pantothenic acid | 0.105 MG | ~ |
| Vitamin B6 | 0.072 MG | 0.1 MG |
| Folate | 21 UG | 14 UG |
Minerals
calcium
Cantaloupe and passion fruit contain similar amounts of calcium - cantaloupe has 9mg of calcium per 100 grams and passion fruit has 12mg of calcium.
iron
Passion fruit has 662% more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and passion fruit has 1.6mg of iron.
potassium
Both cantaloupe and passion fruit are high in potassium. Passion fruit has 30% more potassium than cantaloupe - cantaloupe has 267mg 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,
| Cantaloupe | Passion Fruit | |
|---|---|---|
| beta-carotene | 2020 UG | 743 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 26 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Cantaloupe | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.046 G | 0.001 G |
| Total | 0.046 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than cantaloupe per 100 grams.
| Cantaloupe | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.035 G | 0.41 G |
| Total | 0.035 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: Cantaloupe (Melons, cantaloupe, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Cantaloupe 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 cantaloupe or passion fruit contain more calories in 100 grams?Cantaloupe has 70% less calories than passion fruit - cantaloupe has 34 calories in 100g and passion fruit has 97 calories.
Does cantaloupe or passion fruit have more carbohydrates?
By weight, cantaloupe has 70% fewer carbohydrates than passion fruit - cantaloupe has 8.2g of carbs for 100g and passion fruit has 23.4g of carbohydrates.
Does cantaloupe or passion fruit contain more potassium?
Both cantaloupe and passion fruit are high in potassium. Passion fruit has 30% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and passion fruit has 348mg of potassium.