Passion Fruit vs. Capers
Nutrition comparison of Passion Fruit and Capers
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
capers
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and capers:
- Both passion fruit and capers are high in dietary fiber.
- Caper has 26.3 times less sugar than passion fruit.
- Caper has 3.7 times less carbohydrates than passion fruit.
- Caper has more thiamin and pantothenic acid, however, passion fruit contains more niacin and Vitamin B6.
- Caper has signficantly less calories than passion fruit.
- Passion fruit is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Capers (Capers, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Caper has signficantly less calories than passion fruit - passion fruit has 97 calories per 100 grams and caper has 23 calories.
For macronutrient ratios, passion fruit is lighter in protein, much heavier in carbs and much lighter in fat compared to capers per calorie. Passion fruit has a macronutrient ratio of 8:86:6 and for capers, 24:49:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Capers | |
|---|---|---|
| Protein | 8% | 24% |
| Carbohydrates | 86% | 49% |
| Fat | 6% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Caper has 3.7 times less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and caper has 4.9g of carbohydrates.
dietary fiber
Both passion fruit and capers are high in dietary fiber. Passion fruit has 225% more dietary fiber than caper - passion fruit has 10.4g of dietary fiber per 100 grams and caper has 3.2g of dietary fiber.
sugar
Caper has 26.3 times less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and caper has 0.41g of sugar.
Protein
protein
Passion fruit and capers contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and caper has 2.4g of protein.
Fat
saturated fat
Both passion fruit and capers are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and caper has 0.23g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 598% more Vitamin C than caper - passion fruit has 30mg of Vitamin C per 100 grams and caper has 4.3mg of Vitamin C.
Vitamin A
Passion fruit has 814% more Vitamin A than caper - passion fruit has 64ug of Vitamin A per 100 grams and caper has 7ug of Vitamin A.
Vitamin E
Passion fruit and capers contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and caper has 0.88mg of Vitamin E.
Vitamin K
Caper has 34 times more Vitamin K than passion fruit - passion fruit has 0.7ug of Vitamin K per 100 grams and caper has 24.6ug of Vitamin K.
The B Vitamins
Caper has more thiamin and pantothenic acid, however, passion fruit contains more niacin and Vitamin B6. Both passion fruit and capers contain significant amounts of riboflavin and folate.
| Passion Fruit | Capers | |
|---|---|---|
| Thiamin | ~ | 0.018 MG |
| Riboflavin | 0.13 MG | 0.139 MG |
| Niacin | 1.5 MG | 0.652 MG |
| Pantothenic acid | ~ | 0.027 MG |
| Vitamin B6 | 0.1 MG | 0.023 MG |
| Folate | 14 UG | 23 UG |
Minerals
calcium
Caper has 233% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and caper has 40mg of calcium.
iron
Passion fruit and capers contain similar amounts of iron - passion fruit has 1.6mg of iron per 100 grams and caper has 1.7mg of iron.
potassium
Passion fruit is an excellent source of potassium and it has 770% more potassium than caper - passion fruit has 348mg of potassium per 100 grams and caper has 40mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, caper has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Passion Fruit | Capers | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.183 G |
| DPA | ~ | 0.001 G |
| Total | 0.001 G | 0.184 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than caper per 100 grams.
| Passion Fruit | Capers | |
|---|---|---|
| linoleic acid | 0.41 G | 0.111 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.41 G | 0.113 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 Capers (Capers, canned) .
Passion Fruit g
()
|
Daily Values (%) |
Capers 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 capers contain more calories in 100 grams?Caper has signficantly less calories than passion fruit - passion fruit has 97 calories in 100g and caper has 23 calories.
Does passion fruit or capers have more carbohydrates?
By weight, caper has 3.7 times fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and caper has 4.9g of carbohydrates.
Does passion fruit or capers contain more potassium?
Passion fruit is a rich source of potassium and it has 770% more potassium than caper - passion fruit has 348mg of potassium in 100 grams and caper has 40mg of potassium.