Cranberry vs. Passion Fruit
Nutrition comparison of Cranberry and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and passion fruit:
- Both passion fruit and cranberry are high in Vitamin C and dietary fiber.
- Cranberry has 53% less calories than passion fruit.
- Cranberry has 62% less sugar than passion fruit.
- Cranberry has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin and folate.
- Passion fruit has more beta-carotene than cranberry, however, cranberry contains more lutein + zeaxanthin than passion fruit.
- Passion fruit is an excellent source of potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry has 53% less calories than passion fruit - passion fruit has 97 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and lighter in fat compared to passion fruit per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Passion Fruit | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 95% | 86% |
| Fat | 2% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry has 49% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both passion fruit and cranberry are high in dietary fiber. Passion fruit has 189% more dietary fiber than cranberry - passion fruit has 10.4g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Cranberry has 62% less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Passion fruit has 378% more protein than cranberry - passion fruit has 2.2g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both passion fruit and cranberry are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both passion fruit and cranberry are high in Vitamin C. Passion fruit has 114% more Vitamin C than cranberry - passion fruit has 30mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Passion fruit has 20 times more Vitamin A than cranberry - passion fruit has 64ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Passion fruit and cranberry contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Passion fruit and cranberry contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Cranberry has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin and folate. Both cranberry and passion fruit contain significant amounts of Vitamin B6.
| Cranberry | Passion Fruit | |
|---|---|---|
| Thiamin | 0.012 MG | ~ |
| Riboflavin | 0.02 MG | 0.13 MG |
| Niacin | 0.101 MG | 1.5 MG |
| Pantothenic acid | 0.295 MG | ~ |
| Vitamin B6 | 0.057 MG | 0.1 MG |
| Folate | 1 UG | 14 UG |
Minerals
calcium
Passion fruit and cranberry contain similar amounts of calcium - passion fruit has 12mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Passion fruit has 596% more iron than cranberry - passion fruit has 1.6mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Passion fruit is an excellent source of potassium and it has 335% more potassium than cranberry - passion fruit has 348mg of potassium per 100 grams and cranberry has 80mg 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 cranberry per 100 grams, however, cranberry contains more lutein + zeaxanthin than passion fruit per 100 grams.
| Cranberry | Passion Fruit | |
|---|---|---|
| beta-carotene | 38 UG | 743 UG |
| lutein + zeaxanthin | 91 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Cranberry | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.001 G |
| Total | 0.022 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than cranberry per 100 grams.
| Cranberry | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.033 G | 0.41 G |
| Total | 0.033 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: Cranberry (Cranberries, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Cranberry 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 passion fruit or cranberry contain more calories in 100 grams?Cranberry has 50% less calories than passion fruit - passion fruit has 97 calories in 100g and cranberry has 46 calories.
Does passion fruit or cranberry have more carbohydrates?
By weight, cranberry has 50% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and cranberry has 12g of carbohydrates.
Does passion fruit or cranberry contain more potassium?
Passion fruit is a rich source of potassium and it has 340% more potassium than cranberry - passion fruit has 348mg of potassium in 100 grams and cranberry has 80mg of potassium.