Oats vs. Passion Fruit
Nutrition comparison of Oats and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and passion fruit:
- Both passion fruit and oats are high in dietary fiber and potassium.
- Oat has more thiamin, pantothenic acid and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of iron and protein.
- Passion fruit has 19.6 times less saturated fat than oat.
- Passion fruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and passion fruit has 75% less calories than oat - passion fruit has 97 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, lighter in carbs and heavier in fat compared to passion fruit per calorie. Oats has a macronutrient ratio of 17:67:16 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Passion Fruit | |
|---|---|---|
| Protein | 17% | 8% |
| Carbohydrates | 67% | 86% |
| Fat | 16% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and passion fruit has 65% less carbohydrates than oat - passion fruit has 23.4g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both passion fruit and oats are high in dietary fiber. Passion fruit is very similar to passion fruit for dietary fiber - passion fruit has 10.4g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 668% more protein than passion fruit - passion fruit has 2.2g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Passion fruit has 19.6 times less saturated fat than oat - passion fruit has 0.06g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has more Vitamin C than oat - passion fruit has 30mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Passion fruit has more Vitamin A than oat - passion fruit has 64ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Passion fruit and oats contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Passion fruit and oats contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, pantothenic acid and folate. Both oats and passion fruit contain significant amounts of riboflavin, niacin and Vitamin B6.
| Oats | Passion Fruit | |
|---|---|---|
| Thiamin | 0.763 MG | ~ |
| Riboflavin | 0.139 MG | 0.13 MG |
| Niacin | 0.961 MG | 1.5 MG |
| Pantothenic acid | 1.349 MG | ~ |
| Vitamin B6 | 0.119 MG | 0.1 MG |
| Folate | 56 UG | 14 UG |
Minerals
calcium
Oat is a great source of calcium and it has 350% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 195% more iron than passion fruit - passion fruit has 1.6mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both passion fruit and oats are high in potassium. Oat has 23% more potassium than passion fruit - passion fruit has 348mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Oats | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.001 G |
| Total | 0.111 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than passion fruit per 100 grams.
| Oats | Passion Fruit | |
|---|---|---|
| linoleic acid | 2.424 G | 0.41 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Oats 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 oats contain more calories in 100 grams?Oat is high in calories and passion fruit has 80% less calories than oat - passion fruit has 97 calories in 100g and oat has 389 calories.
Does passion fruit or oats have more carbohydrates?
By weight, oat is high in carbohydrates and passion fruit has 70% fewer carbohydrates than oat - passion fruit has 23.4g of carbs for 100g and oat has 66.3g of carbohydrates.
Does passion fruit or oats contain more iron?
Oat is an abundant source of iron and it has 200% more iron than passion fruit - passion fruit has 1.6mg of iron in 100 grams and oat has 4.7mg of iron.
Does passion fruit or oats contain more potassium?
Both passion fruit and oats are high in potassium. Oat has 20% more potassium than passion fruit - passion fruit has 348mg of potassium in 100 grams and oat has 429mg of potassium.