Blueberry vs. Passion Fruit
Nutrition comparison of Blueberry and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and passion fruit:
- Both passion fruit and blueberry are high in dietary fiber.
- Blueberry has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin.
- Passion fruit has more beta-carotene than blueberry, however, blueberry contains more lutein + zeaxanthin than passion fruit.
- Passion fruit is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blueberry has 41% less calories than passion fruit - passion fruit has 97 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is heavier in carbs and similar to passion fruit for protein and fat. Blueberry has a macronutrient ratio of 5:91:5 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Passion Fruit | |
|---|---|---|
| Protein | 5% | 8% |
| Carbohydrates | 91% | 86% |
| Fat | 5% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry has 38% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both passion fruit and blueberry are high in dietary fiber. Passion fruit has 333% more dietary fiber than blueberry - passion fruit has 10.4g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Passion fruit and blueberry contain similar amounts of sugar - passion fruit has 11.2g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Passion fruit and blueberry contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both passion fruit and blueberry are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 209% more Vitamin C than blueberry - passion fruit has 30mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Passion fruit has 20 times more Vitamin A than blueberry - passion fruit has 64ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Passion fruit and blueberry contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Passion fruit and blueberry contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Blueberry has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin. Both blueberry and passion fruit contain significant amounts of Vitamin B6 and folate.
| Blueberry | Passion Fruit | |
|---|---|---|
| Thiamin | 0.037 MG | ~ |
| Riboflavin | 0.041 MG | 0.13 MG |
| Niacin | 0.418 MG | 1.5 MG |
| Pantothenic acid | 0.124 MG | ~ |
| Vitamin B6 | 0.052 MG | 0.1 MG |
| Folate | 6 UG | 14 UG |
Minerals
calcium
Passion fruit and blueberry contain similar amounts of calcium - passion fruit has 12mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Passion fruit has 471% more iron than blueberry - passion fruit has 1.6mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Passion fruit is an excellent source of potassium and it has 352% more potassium than blueberry - passion fruit has 348mg of potassium per 100 grams and blueberry has 77mg 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 has more beta-carotene than blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than passion fruit per 100 grams.
| Blueberry | Passion Fruit | |
|---|---|---|
| beta-carotene | 32 UG | 743 UG |
| lutein + zeaxanthin | 80 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Blueberry | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.001 G |
| Total | 0.058 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than blueberry per 100 grams.
| Blueberry | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.088 G | 0.41 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Blueberry 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 blueberry contain more calories in 100 grams?Blueberry has 40% less calories than passion fruit - passion fruit has 97 calories in 100g and blueberry has 57 calories.
Does passion fruit or blueberry have more carbohydrates?
By weight, blueberry has 40% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does passion fruit or blueberry contain more potassium?
Passion fruit is a rich source of potassium and it has 350% more potassium than blueberry - passion fruit has 348mg of potassium in 100 grams and blueberry has 77mg of potassium.