Passion Fruit vs. Fennel
Nutrition comparison of Passion Fruit and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and fennel:
- Both passion fruit and fennel are high in dietary fiber and potassium.
- Fennel has 65% less sugar than passion fruit.
- Fennel has 68% less calories than passion fruit.
- Fennel has 69% less carbohydrates than passion fruit.
- Fennel has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin.
- Fennel is a great source of calcium.
- Passion fruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fennel has 68% less calories than passion fruit - passion fruit has 97 calories per 100 grams and fennel has 31 calories.
For macronutrient ratios, passion fruit is lighter in protein, heavier in carbs and similar to fennel for fat. Passion fruit has a macronutrient ratio of 8:86:6 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Fennel | |
|---|---|---|
| Protein | 8% | 14% |
| Carbohydrates | 86% | 81% |
| Fat | 6% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel has 69% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.
dietary fiber
Both passion fruit and fennel are high in dietary fiber. Passion fruit has 235% more dietary fiber than fennel - passion fruit has 10.4g of dietary fiber per 100 grams and fennel has 3.1g of dietary fiber.
sugar
Fennel has 65% less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and fennel has 3.9g of sugar.
Protein
protein
Passion fruit and fennel contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and fennel has 1.2g of protein.
Fat
saturated fat
Both passion fruit and fennel are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 150% more Vitamin C than fennel - passion fruit has 30mg of Vitamin C per 100 grams and fennel has 12mg of Vitamin C.
Vitamin A
Passion fruit and fennel contain similar amounts of Vitamin A - passion fruit has 64ug of Vitamin A per 100 grams and fennel has 48ug of Vitamin A.
Vitamin E
Passion fruit and fennel contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and fennel has 0.58mg of Vitamin E.
Vitamin K
Fennel has 88 times more Vitamin K than passion fruit - passion fruit has 0.7ug of Vitamin K per 100 grams and fennel has 62.8ug of Vitamin K.
The B Vitamins
Fennel has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin. Both passion fruit and fennel contain significant amounts of Vitamin B6 and folate.
| Passion Fruit | Fennel | |
|---|---|---|
| Thiamin | ~ | 0.01 MG |
| Riboflavin | 0.13 MG | 0.032 MG |
| Niacin | 1.5 MG | 0.64 MG |
| Pantothenic acid | ~ | 0.232 MG |
| Vitamin B6 | 0.1 MG | 0.047 MG |
| Folate | 14 UG | 27 UG |
Minerals
calcium
Fennel is a great source of calcium and it has 308% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and fennel has 49mg of calcium.
iron
Passion fruit has 119% more iron than fennel - passion fruit has 1.6mg of iron per 100 grams and fennel has 0.73mg of iron.
potassium
Both passion fruit and fennel are high in potassium. Fennel has 19% more potassium than passion fruit - passion fruit has 348mg of potassium per 100 grams and fennel has 414mg 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, both passion fruit and fennel contain significant amounts of beta-carotene.
| Passion Fruit | Fennel | |
|---|---|---|
| beta-carotene | 743 UG | 578 UG |
| lutein + zeaxanthin | ~ | 607 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than fennel per 100 grams.
| Passion Fruit | Fennel | |
|---|---|---|
| linoleic acid | 0.41 G | 0.169 G |
| Total | 0.41 G | 0.169 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 Fennel (Fennel, bulb, raw) .
Passion Fruit g
()
|
Daily Values (%) |
Fennel 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 fennel contain more calories in 100 grams?Fennel has 70% less calories than passion fruit - passion fruit has 97 calories in 100g and fennel has 31 calories.
Does passion fruit or fennel have more carbohydrates?
By weight, fennel has 70% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and fennel has 7.3g of carbohydrates.
Does passion fruit or fennel contain more potassium?
Both passion fruit and fennel are high in potassium. Fennel has 20% more potassium than passion fruit - passion fruit has 348mg of potassium in 100 grams and fennel has 414mg of potassium.