Passion Fruit vs. Flaxseeds
Nutrition comparison of Passion Fruit and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and flaxseeds:
- Both passion fruit and flaxseeds are high in dietary fiber and potassium.
- Flaxseed has 6.2 times less sugar than passion fruit.
- Flaxseed has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, iron and protein.
- Passion fruit has more beta-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than passion fruit.
- Passion fruit has signficantly less saturated fat than flaxseed.
- Passion fruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and passion fruit has 82% less calories than flaxseed - passion fruit has 97 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, passion fruit is lighter in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Passion fruit has a macronutrient ratio of 8:86:6 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Flaxseeds | |
|---|---|---|
| Protein | 8% | 13% |
| Carbohydrates | 86% | 21% |
| Fat | 6% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Passion fruit and flaxseeds contain similar amounts of carbs - passion fruit has 23.4g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
dietary fiber
Both passion fruit and flaxseeds are high in dietary fiber. Flaxseed has 163% more dietary fiber than passion fruit - passion fruit has 10.4g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Flaxseed has 6.2 times less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 731% more protein than passion fruit - passion fruit has 2.2g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Passion fruit has signficantly less saturated fat than flaxseed - passion fruit has 0.06g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 49 times more Vitamin C than flaxseed - passion fruit has 30mg of Vitamin C per 100 grams and flaxseed has 0.6mg of Vitamin C.
Vitamin A
Passion fruit has more Vitamin A than flaxseed - passion fruit has 64ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Passion fruit and flaxseeds contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Passion fruit and flaxseeds contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, pantothenic acid, Vitamin B6 and folate. Both passion fruit and flaxseeds contain significant amounts of riboflavin and niacin.
| Passion Fruit | Flaxseeds | |
|---|---|---|
| Thiamin | ~ | 1.644 MG |
| Riboflavin | 0.13 MG | 0.161 MG |
| Niacin | 1.5 MG | 3.08 MG |
| Pantothenic acid | ~ | 0.985 MG |
| Vitamin B6 | 0.1 MG | 0.473 MG |
| Folate | 14 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 20 times more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 258% more iron than passion fruit - passion fruit has 1.6mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Both passion fruit and flaxseeds are high in potassium. Flaxseed has 134% more potassium than passion fruit - passion fruit has 348mg of potassium per 100 grams and flaxseed has 813mg 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 flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than passion fruit per 100 grams.
| Passion Fruit | Flaxseeds | |
|---|---|---|
| beta-carotene | 743 UG | ~ |
| lutein + zeaxanthin | ~ | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Passion Fruit | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 22.813 G |
| Total | 0.001 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than passion fruit per 100 grams.
| Passion Fruit | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.41 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.41 G | 5.91 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 Flaxseeds (Seeds, flaxseed) .
Passion Fruit g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 flaxseeds contain more calories in 100 grams?Flaxseed is high in calories and passion fruit has 80% less calories than flaxseed - passion fruit has 97 calories in 100g and flaxseed has 534 calories.
Does passion fruit or flaxseeds have more carbohydrates?
By weight, passion fruit and flaxseeds contain similar amounts of carbs - passion fruit has 23.4g of carbs for 100g and flaxseed has 28.9g of carbohydrates.
Does passion fruit or flaxseeds contain more calcium?
Flaxseed is a rich source of calcium and it has 20 times more calcium than passion fruit - passion fruit has 12mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does passion fruit or flaxseeds contain more iron?
Flaxseed is an abundant source of iron and it has 260% more iron than passion fruit - passion fruit has 1.6mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does passion fruit or flaxseeds contain more potassium?
Both passion fruit and flaxseeds are high in potassium. Flaxseed has 130% more potassium than passion fruit - passion fruit has 348mg of potassium in 100 grams and flaxseed has 813mg of potassium.