Grapes vs. Passion Fruit
Nutrition comparison of Grapes and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and passion fruit:
- Grape has more thiamin and pantothenic acid, however, passion fruit contains more niacin and folate.
- Passion fruit has more beta-carotene than grape, however, grape 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Grape has 29% less calories than passion fruit - passion fruit has 97 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, heavier in carbs and lighter in fat compared to passion fruit per calorie. Grapes has a macronutrient ratio of 4:95:2 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Passion Fruit | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 95% | 86% |
| Fat | 2% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Passion fruit and grapes contain similar amounts of carbs - passion fruit has 23.4g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Passion fruit is an excellent source of dietary fiber and it has 10 times more dietary fiber than grape - passion fruit has 10.4g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Passion fruit has 28% less sugar than grape - passion fruit has 11.2g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Passion fruit and grapes contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both passion fruit and grapes are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 838% more Vitamin C than grape - passion fruit has 30mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Passion fruit has 20 times more Vitamin A than grape - passion fruit has 64ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Passion fruit and grapes contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Passion fruit and grapes contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more thiamin and pantothenic acid, however, passion fruit contains more niacin and folate. Both grapes and passion fruit contain significant amounts of riboflavin and Vitamin B6.
| Grapes | Passion Fruit | |
|---|---|---|
| Thiamin | 0.069 MG | ~ |
| Riboflavin | 0.07 MG | 0.13 MG |
| Niacin | 0.188 MG | 1.5 MG |
| Pantothenic acid | 0.05 MG | ~ |
| Vitamin B6 | 0.086 MG | 0.1 MG |
| Folate | 2 UG | 14 UG |
Minerals
calcium
Passion fruit and grapes contain similar amounts of calcium - passion fruit has 12mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Passion fruit has 344% more iron than grape - passion fruit has 1.6mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Passion fruit is an excellent source of potassium and it has 82% more potassium than grape - passion fruit has 348mg of potassium per 100 grams and grape has 191mg 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 grape per 100 grams, however, grape contains more lutein + zeaxanthin than passion fruit per 100 grams.
| Grapes | Passion Fruit | |
|---|---|---|
| beta-carotene | 39 UG | 743 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, grape has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Grapes | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.001 G |
| Total | 0.011 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than grape per 100 grams.
| Grapes | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.037 G | 0.41 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Grapes 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 passion fruit or grapes contain more calories in 100 grams?Grape has 30% less calories than passion fruit - passion fruit has 97 calories in 100g and grape has 69 calories.
Does passion fruit or grapes have more carbohydrates?
By weight, passion fruit and grapes contain similar amounts of carbs - passion fruit has 23.4g of carbs for 100g and grape has 18.1g of carbohydrates.
Does passion fruit or grapes contain more potassium?
Passion fruit is a rich source of potassium and it has 80% more potassium than grape - passion fruit has 348mg of potassium in 100 grams and grape has 191mg of potassium.