Cherries vs. Passion Fruit
Nutrition comparison of Cherries and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and passion fruit:
- Both passion fruit and cherries are high in dietary fiber and potassium.
- Cherry has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin and folate.
- Passion fruit has more beta-carotene than cherry, however, cherry contains more lutein + zeaxanthin than passion fruit.
- Passion fruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cherry has 35% less calories than passion fruit - passion fruit has 97 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is heavier in carbs and similar to passion fruit for protein and fat. Cherries has a macronutrient ratio of 6:91:3 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Passion Fruit | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 91% | 86% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Cherry has 32% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both passion fruit and cherries are high in dietary fiber. Passion fruit has 395% more dietary fiber than cherry - passion fruit has 10.4g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Passion fruit and cherries contain similar amounts of sugar - passion fruit has 11.2g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Passion fruit and cherries contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both passion fruit and cherries are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 329% more Vitamin C than cherry - passion fruit has 30mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Passion fruit has 20 times more Vitamin A than cherry - passion fruit has 64ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Passion fruit and cherries contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Passion fruit and cherries contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Cherry has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin and folate. Both cherries and passion fruit contain significant amounts of Vitamin B6.
| Cherries | Passion Fruit | |
|---|---|---|
| Thiamin | 0.027 MG | ~ |
| Riboflavin | 0.033 MG | 0.13 MG |
| Niacin | 0.154 MG | 1.5 MG |
| Pantothenic acid | 0.199 MG | ~ |
| Vitamin B6 | 0.049 MG | 0.1 MG |
| Folate | 4 UG | 14 UG |
Minerals
calcium
Passion fruit and cherries contain similar amounts of calcium - passion fruit has 12mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Passion fruit has 344% more iron than cherry - passion fruit has 1.6mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both passion fruit and cherries are high in potassium. Passion fruit has 57% more potassium than cherry - passion fruit has 348mg of potassium per 100 grams and cherry has 222mg 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 cherry per 100 grams, however, cherry contains more lutein + zeaxanthin than passion fruit per 100 grams.
| Cherries | Passion Fruit | |
|---|---|---|
| beta-carotene | 38 UG | 743 UG |
| lutein + zeaxanthin | 85 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cherry has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Cherries | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.001 G |
| Total | 0.026 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than cherry per 100 grams.
| Cherries | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.027 G | 0.41 G |
| Total | 0.027 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: Cherries (Cherries, sweet, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Cherries g
()
|
Daily Values (%) |
Passion Fruit g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cherries contain more calories in 100 grams?Cherry has 40% less calories than passion fruit - passion fruit has 97 calories in 100g and cherry has 63 calories.
Does passion fruit or cherries have more carbohydrates?
By weight, cherry has 30% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and cherry has 16g of carbohydrates.
Does passion fruit or cherries contain more potassium?
Both passion fruit and cherries are high in potassium. Passion fruit has 60% more potassium than cherry - passion fruit has 348mg of potassium in 100 grams and cherry has 222mg of potassium.