Passion Fruit vs. Cucumber
Nutrition comparison of Passion Fruit and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and cucumber:
- Cucumber has 5.4 times less carbohydrates than passion fruit.
- Cucumber has 5.7 times less sugar than passion fruit.
- Cucumber has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin and Vitamin B6.
- Cucumber has signficantly less calories than passion fruit.
- Passion fruit has more beta-carotene than cucumber, however, cucumber contains more lutein + zeaxanthin than passion fruit.
- Passion fruit is an excellent source of Vitamin C, dietary fiber and potassium.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber has signficantly less calories than passion fruit - cucumber has 15 calories per 100 grams and passion fruit has 97 calories.
For macronutrient ratios, passion fruit is lighter in protein, heavier in carbs and similar to cucumber for fat. Passion fruit has a macronutrient ratio of 8:86:6 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Cucumber | |
|---|---|---|
| Protein | 8% | 15% |
| Carbohydrates | 86% | 80% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber has 5.4 times less carbohydrates than passion fruit - cucumber has 3.6g of total carbs per 100 grams and passion fruit has 23.4g of carbohydrates.
dietary fiber
Passion fruit is an excellent source of dietary fiber and it has 19 times more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.
sugar
Cucumber has 5.7 times less sugar than passion fruit - cucumber has 1.7g of sugar per 100 grams and passion fruit has 11.2g of sugar.
Protein
protein
Cucumber and passion fruit contain similar amounts of protein - cucumber has 0.65g of protein per 100 grams and passion fruit has 2.2g of protein.
Fat
saturated fat
Both cucumber and passion fruit are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and passion fruit has 0.06g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 971% more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.
Vitamin A
Passion fruit has 11 times more Vitamin A than cucumber - cucumber has 5ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.
Vitamin E
Cucumber and passion fruit contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.
Vitamin K
Cucumber and passion fruit contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and passion fruit has 0.7ug of Vitamin K.
The B Vitamins
Cucumber has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin and Vitamin B6. Both passion fruit and cucumber contain significant amounts of folate.
| Passion Fruit | Cucumber | |
|---|---|---|
| Thiamin | ~ | 0.027 MG |
| Riboflavin | 0.13 MG | 0.033 MG |
| Niacin | 1.5 MG | 0.098 MG |
| Pantothenic acid | ~ | 0.259 MG |
| Vitamin B6 | 0.1 MG | 0.04 MG |
| Folate | 14 UG | 7 UG |
Minerals
calcium
Cucumber and passion fruit contain similar amounts of calcium - cucumber has 16mg of calcium per 100 grams and passion fruit has 12mg of calcium.
iron
Passion fruit has 471% more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and passion fruit has 1.6mg of iron.
potassium
Passion fruit is an excellent source of potassium and it has 137% more potassium than cucumber - cucumber has 147mg of potassium per 100 grams and passion fruit has 348mg 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 cucumber per 100 grams, however, cucumber contains more lutein + zeaxanthin than passion fruit per 100 grams.
| Passion Fruit | Cucumber | |
|---|---|---|
| beta-carotene | 743 UG | 45 UG |
| alpha-carotene | ~ | 11 UG |
| lutein + zeaxanthin | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both passion fruit and cucumber contain small amounts of alpha linoleic acid (ALA).
| Passion Fruit | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.005 G |
| Total | 0.001 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than cucumber per 100 grams.
| Passion Fruit | Cucumber | |
|---|---|---|
| linoleic acid | 0.41 G | 0.028 G |
| Total | 0.41 G | 0.028 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 Cucumber (Cucumber, with peel, raw) .
Passion Fruit g
()
|
Daily Values (%) |
Cucumber 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 cucumber or passion fruit contain more calories in 100 grams?Cucumber has signficantly less calories than passion fruit - cucumber has 15 calories in 100g and passion fruit has 97 calories.
Does cucumber or passion fruit have more carbohydrates?
By weight, cucumber has 5.4 times fewer carbohydrates than passion fruit - cucumber has 3.6g of carbs for 100g and passion fruit has 23.4g of carbohydrates.
Does cucumber or passion fruit contain more potassium?
Passion fruit is a rich source of potassium and it has 140% more potassium than cucumber - cucumber has 147mg of potassium in 100 grams and passion fruit has 348mg of potassium.