Granny Smith Apple vs. Passion Fruit
Nutrition comparison of Granny Smith Apple and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and passion fruit:
- Both granny smith apple and passion fruit are high in dietary fiber.
- Granny smith apple has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin, Vitamin B6 and folate.
- Passion fruit has more beta-carotene than granny smith apple, however, granny smith apple contains more lutein + zeaxanthin than passion fruit.
- Passion fruit has signficantly more iron than granny smith apple.
- Passion fruit is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granny smith apple has 40% less calories than passion fruit - granny smith apple has 58 calories per 100 grams and passion fruit has 97 calories.
For macronutrient ratios, granny smith apple is lighter in protein, heavier in carbs and similar to passion fruit for fat. Granny smith apple has a macronutrient ratio of 3:94:3 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Passion Fruit | |
|---|---|---|
| Protein | 3% | 8% |
| Carbohydrates | 94% | 86% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple has 42% less carbohydrates than passion fruit - granny smith apple has 13.6g of total carbs per 100 grams and passion fruit has 23.4g of carbohydrates.
dietary fiber
Both granny smith apple and passion fruit are high in dietary fiber. Passion fruit has 271% more dietary fiber than granny smith apple - granny smith apple has 2.8g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.
sugar
Granny smith apple and passion fruit contain similar amounts of sugar - granny smith apple has 9.6g of sugar per 100 grams and passion fruit has 11.2g of sugar.
Protein
protein
Passion fruit has 400% more protein than granny smith apple - granny smith apple has 0.44g of protein per 100 grams and passion fruit has 2.2g of protein.
Fat
saturated fat
Both passion fruit and granny smith apple are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has more Vitamin C than granny smith apple - passion fruit has 30mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Passion fruit has 11 times more Vitamin A than granny smith apple - granny smith apple has 5ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.
Vitamin E
Granny smith apple and passion fruit contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.
Vitamin K
Granny smith apple and passion fruit contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and passion fruit has 0.7ug of Vitamin K.
The B Vitamins
Granny smith apple has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin, Vitamin B6 and folate.
| Granny Smith Apple | Passion Fruit | |
|---|---|---|
| Thiamin | 0.019 MG | ~ |
| Riboflavin | 0.025 MG | 0.13 MG |
| Niacin | 0.126 MG | 1.5 MG |
| Pantothenic acid | 0.056 MG | ~ |
| Vitamin B6 | 0.037 MG | 0.1 MG |
| Folate | 3 UG | 14 UG |
Minerals
calcium
Granny smith apple and passion fruit contain similar amounts of calcium - granny smith apple has 5mg of calcium per 100 grams and passion fruit has 12mg of calcium.
iron
Passion fruit has signficantly more iron than granny smith apple - granny smith apple has 0.15mg 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 190% more potassium than granny smith apple - granny smith apple has 120mg 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 granny smith apple per 100 grams, however, granny smith apple contains more lutein + zeaxanthin than passion fruit per 100 grams.
| Granny Smith Apple | Passion Fruit | |
|---|---|---|
| beta-carotene | 59 UG | 743 UG |
| lutein + zeaxanthin | 64 UG | ~ |
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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Granny Smith Apple g
()
|
Daily Values (%) |
Passion Fruit 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 granny smith apple or passion fruit contain more calories in 100 grams?Granny smith apple has 40% less calories than passion fruit - granny smith apple has 58 calories in 100g and passion fruit has 97 calories.
Does granny smith apple or passion fruit have more carbohydrates?
By weight, granny smith apple has 40% fewer carbohydrates than passion fruit - granny smith apple has 13.6g of carbs for 100g and passion fruit has 23.4g of carbohydrates.
Does granny smith apple or passion fruit contain more potassium?
Passion fruit is a rich source of potassium and it has 190% more potassium than granny smith apple - granny smith apple has 120mg of potassium in 100 grams and passion fruit has 348mg of potassium.