Passion Fruit vs. Beets
Nutrition comparison of Passion Fruit and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and beets:
- Both passion fruit and beets are high in dietary fiber and potassium.
- Beet has 56% less calories than passion fruit.
- Beet has 59% less carbohydrates than passion fruit.
- Beet has more thiamin, pantothenic acid and folate, however, passion fruit contains more riboflavin and niacin.
- Passion fruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beet has 56% less calories than passion fruit - passion fruit has 97 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, passion fruit is lighter in protein and similar to beets for carbs and fat. Passion fruit has a macronutrient ratio of 8:86:6 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Beets | |
|---|---|---|
| Protein | 8% | 14% |
| Carbohydrates | 86% | 83% |
| Fat | 6% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 59% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
dietary fiber
Both passion fruit and beets are high in dietary fiber. Passion fruit has 271% more dietary fiber than beet - passion fruit has 10.4g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Beet has 40% less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Passion fruit and beets contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both passion fruit and beets are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 512% more Vitamin C than beet - passion fruit has 30mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Passion fruit has 31 times more Vitamin A than beet - passion fruit has 64ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin E
Passion fruit and beets contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Passion fruit and beets contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Beet has more thiamin, pantothenic acid and folate, however, passion fruit contains more riboflavin and niacin. Both passion fruit and beets contain significant amounts of Vitamin B6.
| Passion Fruit | Beets | |
|---|---|---|
| Thiamin | ~ | 0.031 MG |
| Riboflavin | 0.13 MG | 0.04 MG |
| Niacin | 1.5 MG | 0.334 MG |
| Pantothenic acid | ~ | 0.155 MG |
| Vitamin B6 | 0.1 MG | 0.067 MG |
| Folate | 14 UG | 109 UG |
Minerals
calcium
Passion fruit and beets contain similar amounts of calcium - passion fruit has 12mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Passion fruit has 100% more iron than beet - passion fruit has 1.6mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Both passion fruit and beets are high in potassium. Passion fruit has a little more potassium (7%) than beet by weight - passion fruit has 348mg of potassium per 100 grams and beet has 325mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both passion fruit and beets contain small amounts of alpha linoleic acid (ALA).
| Passion Fruit | Beets | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.005 G |
| Total | 0.001 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than beet per 100 grams.
| Passion Fruit | Beets | |
|---|---|---|
| linoleic acid | 0.41 G | 0.055 G |
| Total | 0.41 G | 0.055 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 Beets (Beets, raw) .
Passion Fruit g
()
|
Daily Values (%) |
Beets 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 beets contain more calories in 100 grams?Beet has 60% less calories than passion fruit - passion fruit has 97 calories in 100g and beet has 43 calories.
Does passion fruit or beets have more carbohydrates?
By weight, beet has 60% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and beet has 9.6g of carbohydrates.
Does passion fruit or beets contain more potassium?
Both passion fruit and beets are high in potassium. Passion fruit has a little more potassium ( 10%) than beet by weight - passion fruit has 348mg of potassium in 100 grams and beet has 325mg of potassium.