Passion Fruit vs. Broccoli
Nutrition comparison of Passion Fruit and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and broccoli:
- Both passion fruit and broccoli are high in Vitamin C, dietary fiber and potassium.
- Broccoli has 5.5 times less sugar than passion fruit.
- Broccoli has 65% less calories than passion fruit.
- Broccoli has 72% less carbohydrates than passion fruit.
- Broccoli has more thiamin, pantothenic acid and folate, however, passion fruit contains more niacin.
- Broccoli is a great source of Vitamin K and calcium.
- Passion fruit has more beta-carotene than broccoli, however, broccoli contains more alpha-carotene and lutein + zeaxanthin than passion fruit.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 65% less calories than passion fruit - passion fruit has 97 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, passion fruit is lighter in protein, much heavier in carbs and similar to broccoli for fat. Passion fruit has a macronutrient ratio of 8:86:6 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Broccoli | |
|---|---|---|
| Protein | 8% | 28% |
| Carbohydrates | 86% | 65% |
| Fat | 6% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 72% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both passion fruit and broccoli are high in dietary fiber. Passion fruit has 300% more dietary fiber than broccoli - passion fruit has 10.4g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 5.5 times less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Passion fruit and broccoli contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both passion fruit and broccoli are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both passion fruit and broccoli are high in Vitamin C. Broccoli has 197% more Vitamin C than passion fruit - passion fruit has 30mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Passion fruit has 106% more Vitamin A than broccoli - passion fruit has 64ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Passion fruit and broccoli contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 144 times more Vitamin K than passion fruit - passion fruit has 0.7ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, pantothenic acid and folate, however, passion fruit contains more niacin. Both passion fruit and broccoli contain significant amounts of riboflavin and Vitamin B6.
| Passion Fruit | Broccoli | |
|---|---|---|
| Thiamin | ~ | 0.071 MG |
| Riboflavin | 0.13 MG | 0.117 MG |
| Niacin | 1.5 MG | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | 0.1 MG | 0.175 MG |
| Folate | 14 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 292% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Passion fruit has 119% more iron than broccoli - passion fruit has 1.6mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both passion fruit and broccoli are high in potassium. Passion fruit has a little more potassium (10%) than broccoli by weight - passion fruit has 348mg of potassium per 100 grams and broccoli has 316mg 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 broccoli per 100 grams, however, broccoli contains more alpha-carotene and lutein + zeaxanthin than passion fruit per 100 grams.
| Passion Fruit | Broccoli | |
|---|---|---|
| beta-carotene | 743 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Passion Fruit | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.0215 G |
| Total | 0.001 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than broccoli per 100 grams.
| Passion Fruit | Broccoli | |
|---|---|---|
| linoleic acid | 0.41 G | 0.049 G |
| other omega 6 | ~ | 0.006 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 Broccoli (Broccoli, raw) .
Passion Fruit g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Broccoli has 70% less calories than passion fruit - passion fruit has 97 calories in 100g and broccoli has 34 calories.
Does passion fruit or broccoli have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does passion fruit or broccoli contain more potassium?
Both passion fruit and broccoli are high in potassium. Passion fruit has a little more potassium ( 10%) than broccoli by weight - passion fruit has 348mg of potassium in 100 grams and broccoli has 316mg of potassium.