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.
Detailed nutritional comparison of passion fruit and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Passion Fruit src
Image of Almonds src

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, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Passion Fruit Almonds
Protein 8% 14%
Carbohydrates 86% 14%
Fat 6% 72%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Passion Fruit or Almonds .

Note: The specific food items compared are: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Almonds (Nuts, almonds) .

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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.