Passion Fruit vs. Coconut
Nutrition comparison of Passion Fruit and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and coconut:
- Both passion fruit and coconut are high in dietary fiber and potassium.
- Coconut has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin.
- Coconut is a great source of iron.
- Passion fruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and passion fruit has 73% less calories than coconut - passion fruit has 97 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, passion fruit is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Passion fruit has a macronutrient ratio of 8:86:6 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Coconut | |
|---|---|---|
| Protein | 8% | 4% |
| Carbohydrates | 86% | 16% |
| Fat | 6% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut has 35% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Both passion fruit and coconut are high in dietary fiber. Passion fruit has 16% more dietary fiber than coconut - passion fruit has 10.4g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Coconut has 44% less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Passion fruit and coconut contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and passion fruit has 100% less saturated fat than coconut - passion fruit has 0.06g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 809% more Vitamin C than coconut - passion fruit has 30mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Passion fruit has more Vitamin A than coconut - passion fruit has 64ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Passion fruit and coconut contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Passion fruit and coconut contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Coconut has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin. Both passion fruit and coconut contain significant amounts of Vitamin B6 and folate.
| Passion Fruit | Coconut | |
|---|---|---|
| Thiamin | ~ | 0.066 MG |
| Riboflavin | 0.13 MG | 0.02 MG |
| Niacin | 1.5 MG | 0.54 MG |
| Pantothenic acid | ~ | 0.3 MG |
| Vitamin B6 | 0.1 MG | 0.054 MG |
| Folate | 14 UG | 26 UG |
Minerals
calcium
Passion fruit and coconut contain similar amounts of calcium - passion fruit has 12mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 52% more iron than passion fruit - passion fruit has 1.6mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both passion fruit and coconut are high in potassium. Passion fruit is very similar to passion fruit for potassium - passion fruit has 348mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both passion fruit and coconut contain significant amounts of linoleic acid.
| Passion Fruit | Coconut | |
|---|---|---|
| linoleic acid | 0.41 G | 0.366 G |
| Total | 0.41 G | 0.366 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 Coconut (Nuts, coconut meat, raw) .
Passion Fruit g
()
|
Daily Values (%) |
Coconut 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 % |
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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 coconut contain more calories in 100 grams?Coconut is high in calories and passion fruit has 70% less calories than coconut - passion fruit has 97 calories in 100g and coconut has 354 calories.
Does passion fruit or coconut have more carbohydrates?
By weight, coconut has 40% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does passion fruit or coconut contain more potassium?
Both passion fruit and coconut are high in potassium. Passion fruit is very similar to passion fruit for potassium - passion fruit has 348mg of potassium in 100 grams and coconut has 356mg of potassium.