Mango vs. Passion Fruit
Nutrition comparison of Mango and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and passion fruit:
- Both passion fruit and mango are high in Vitamin C.
- Mango has more thiamin, pantothenic acid and folate, however, passion fruit contains more riboflavin and niacin.
- Passion fruit has signficantly more iron than mango.
- Passion fruit is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Mango (Mangos, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango has 38% less calories than passion fruit - passion fruit has 97 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is similar to passion fruit for protein, carbs and fat. Mango has a macronutrient ratio of 5:90:5 and for passion fruit, 8:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Passion Fruit | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 90% | 87% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango has 36% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Passion fruit is an excellent source of dietary fiber and it has 550% more dietary fiber than mango - passion fruit has 10.4g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Passion fruit and mango contain similar amounts of sugar - passion fruit has 11.2g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Passion fruit and mango contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both passion fruit and mango are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Both passion fruit and mango are high in Vitamin C. Mango has 21% more Vitamin C than passion fruit - passion fruit has 30mg of Vitamin C per 100 grams and mango has 36.4mg of Vitamin C.
Vitamin A
Passion fruit and mango contain similar amounts of Vitamin A - passion fruit has 64ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Passion fruit and mango contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Passion fruit and mango contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Mango has more thiamin, pantothenic acid and folate, however, passion fruit contains more riboflavin and niacin. Both mango and passion fruit contain significant amounts of Vitamin B6.
| Mango | Passion Fruit | |
|---|---|---|
| Thiamin | 0.028 MG | ~ |
| Riboflavin | 0.038 MG | 0.13 MG |
| Niacin | 0.669 MG | 1.5 MG |
| Pantothenic acid | 0.197 MG | ~ |
| Vitamin B6 | 0.119 MG | 0.1 MG |
| Folate | 43 UG | 14 UG |
Minerals
calcium
Passion fruit and mango contain similar amounts of calcium - passion fruit has 12mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Passion fruit has signficantly more iron than mango - passion fruit has 1.6mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Passion fruit is an excellent source of potassium and it has 107% more potassium than mango - passion fruit has 348mg of potassium per 100 grams and mango has 168mg 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 mango and passion fruit contain significant amounts of beta-carotene.
| Mango | Passion Fruit | |
|---|---|---|
| beta-carotene | 640 UG | 743 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Mango | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.001 G |
| Total | 0.051 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than mango per 100 grams.
| Mango | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.019 G | 0.41 G |
| Total | 0.019 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: Mango (Mangos, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Mango 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 mango contain more calories in 100 grams?Mango has 40% less calories than passion fruit - passion fruit has 97 calories in 100g and mango has 60 calories.
Does passion fruit or mango have more carbohydrates?
By weight, mango has 40% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and mango has 15g of carbohydrates.
Does passion fruit or mango contain more potassium?
Passion fruit is a rich source of potassium and it has 110% more potassium than mango - passion fruit has 348mg of potassium in 100 grams and mango has 168mg of potassium.