Kiwi vs. Passion Fruit
Nutrition comparison of Kiwi and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and passion fruit:
- Both kiwi and passion fruit are high in Vitamin C, dietary fiber and potassium.
- Kiwi has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin.
- Passion fruit has more beta-carotene than kiwi, however, kiwi contains more lutein + zeaxanthin than passion fruit.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi has 37% less calories than passion fruit - kiwi has 61 calories per 100 grams and passion fruit has 97 calories.
For macronutrient ratios, kiwi is similar to passion fruit for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:87:7 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Passion Fruit | |
|---|---|---|
| Protein | 7% | 8% |
| Carbohydrates | 87% | 86% |
| Fat | 7% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 37% less carbohydrates than passion fruit - kiwi has 14.7g of total carbs per 100 grams and passion fruit has 23.4g of carbohydrates.
dietary fiber
Both kiwi and passion fruit are high in dietary fiber. Passion fruit has 247% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.
sugar
Kiwi and passion fruit contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and passion fruit has 11.2g of sugar.
Protein
protein
Kiwi and passion fruit contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and passion fruit has 2.2g of protein.
Fat
saturated fat
Both kiwi and passion fruit are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and passion fruit has 0.06g of saturated fat.
Vitamins
Vitamin C
Both kiwi and passion fruit are high in Vitamin C. Kiwi has 209% more Vitamin C than passion fruit - kiwi has 92.7mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.
Vitamin A
Passion fruit has 15 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.
Vitamin E
Kiwi has 72 times more Vitamin E than passion fruit - kiwi has 1.5mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.
Vitamin K
Kiwi has 56 times more Vitamin K than passion fruit - kiwi has 40.3ug of Vitamin K per 100 grams and passion fruit has 0.7ug of Vitamin K.
The B Vitamins
Kiwi has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin. Both kiwi and passion fruit contain significant amounts of Vitamin B6 and folate.
| Kiwi | Passion Fruit | |
|---|---|---|
| Thiamin | 0.027 MG | ~ |
| Riboflavin | 0.025 MG | 0.13 MG |
| Niacin | 0.341 MG | 1.5 MG |
| Pantothenic acid | 0.183 MG | ~ |
| Vitamin B6 | 0.063 MG | 0.1 MG |
| Folate | 25 UG | 14 UG |
Minerals
calcium
Kiwi has 183% more calcium than passion fruit - kiwi has 34mg of calcium per 100 grams and passion fruit has 12mg of calcium.
iron
Passion fruit has 416% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and passion fruit has 1.6mg of iron.
potassium
Both kiwi and passion fruit are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg 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 kiwi per 100 grams, however, kiwi contains more lutein + zeaxanthin than passion fruit per 100 grams.
| Kiwi | Passion Fruit | |
|---|---|---|
| beta-carotene | 52 UG | 743 UG |
| lutein + zeaxanthin | 122 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Kiwi | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.001 G |
| Total | 0.042 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both kiwi and passion fruit contain significant amounts of linoleic acid.
| Kiwi | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.246 G | 0.41 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Kiwi g
()
|
Daily Values (%) |
Passion Fruit g
()
|
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|---|---|---|---|---|---|---|---|
| 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 kiwi or passion fruit contain more calories in 100 grams?Kiwi has 40% less calories than passion fruit - kiwi has 61 calories in 100g and passion fruit has 97 calories.
Does kiwi or passion fruit have more carbohydrates?
By weight, kiwi has 40% fewer carbohydrates than passion fruit - kiwi has 14.7g of carbs for 100g and passion fruit has 23.4g of carbohydrates.
Does kiwi or passion fruit contain more potassium?
Both kiwi and passion fruit are high in potassium. Kiwi is very similar to kiwi for potassium - kiwi has 312mg of potassium in 100 grams and passion fruit has 348mg of potassium.