Passion Fruit vs. Almonds
Nutrition comparison of Passion Fruit and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and almonds:
- Both passion fruit and almonds are high in dietary fiber and potassium.
- Almond has 61% less sugar than passion fruit.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Passion fruit has signficantly less saturated fat than almond.
- Passion fruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and passion fruit has 83% less calories than almond - passion fruit has 97 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, passion fruit is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Passion fruit has a macronutrient ratio of 8:86:6 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Almonds | |
|---|---|---|
| Protein | 8% | 14% |
| Carbohydrates | 86% | 14% |
| Fat | 6% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Passion fruit and almonds contain similar amounts of carbs - passion fruit has 23.4g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both passion fruit and almonds are high in dietary fiber. Almond has 20% more dietary fiber than passion fruit - passion fruit has 10.4g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Almond has 61% less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 861% more protein than passion fruit - passion fruit has 2.2g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Passion fruit has signficantly less saturated fat than almond - passion fruit has 0.06g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and passion fruit are low in trans fat - almond has 0.02g of trans fat per 100 grams and passion fruit does not contain significant amounts.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has more Vitamin C than almond - passion fruit has 30mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Passion fruit has more Vitamin A than almond - passion fruit has 64ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 1280 times more Vitamin E than passion fruit - passion fruit has 0.02mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Passion fruit and almonds contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both passion fruit and almonds contain significant amounts of Vitamin B6.
| Passion Fruit | Almonds | |
|---|---|---|
| Thiamin | ~ | 0.205 MG |
| Riboflavin | 0.13 MG | 1.138 MG |
| Niacin | 1.5 MG | 3.618 MG |
| Pantothenic acid | ~ | 0.471 MG |
| Vitamin B6 | 0.1 MG | 0.137 MG |
| Folate | 14 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 21 times more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 132% more iron than passion fruit - passion fruit has 1.6mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both passion fruit and almonds are high in potassium. Almond has 111% more potassium than passion fruit - passion fruit has 348mg of potassium per 100 grams and almond has 733mg 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 | Almonds | |
|---|---|---|
| beta-carotene | 743 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both passion fruit and almonds contain small amounts of alpha linoleic acid (ALA).
| Passion Fruit | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.003 G |
| Total | 0.001 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than passion fruit per 100 grams.
| Passion Fruit | Almonds | |
|---|---|---|
| linoleic acid | 0.41 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.41 G | 12.326 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 Almonds (Nuts, almonds) .
Passion Fruit g
()
|
Daily Values (%) |
Almonds 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 almonds contain more calories in 100 grams?Almond is high in calories and passion fruit has 80% less calories than almond - passion fruit has 97 calories in 100g and almond has 579 calories.
Does passion fruit or almonds have more carbohydrates?
By weight, passion fruit and almonds contain similar amounts of carbs - passion fruit has 23.4g of carbs for 100g and almond has 21.6g of carbohydrates.
Does passion fruit or almonds contain more calcium?
Almond is a rich source of calcium and it has 21 times more calcium than passion fruit - passion fruit has 12mg of calcium in 100 grams and almond has 269mg of calcium.
Does passion fruit or almonds contain more iron?
Almond is an abundant source of iron and it has 130% more iron than passion fruit - passion fruit has 1.6mg of iron in 100 grams and almond has 3.7mg of iron.
Does passion fruit or almonds contain more potassium?
Both passion fruit and almonds are high in potassium. Almond has 110% more potassium than passion fruit - passion fruit has 348mg of potassium in 100 grams and almond has 733mg of potassium.