Mango Juice vs. Passion Fruit
Nutrition comparison of Mango Juice and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango juice
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango juice and passion fruit:
- Both mango juice and passion fruit are high in Vitamin C.
- Passion fruit has more riboflavin, niacin and Vitamin B6, however, mango juice contains more pantothenic acid.
- Passion fruit is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Mango Juice (Mango nectar, canned) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice has 47% less calories than passion fruit - mango juice has 51 calories per 100 grams and passion fruit has 97 calories.
For macronutrient ratios, mango juice is lighter in protein, heavier in carbs and lighter in fat compared to passion fruit per calorie. Mango juice has a macronutrient ratio of 1:98:1 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango Juice | Passion Fruit | |
|---|---|---|
| Protein | 1% | 8% |
| Carbohydrates | 98% | 86% |
| Fat | 1% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice has 44% less carbohydrates than passion fruit - mango juice has 13.1g 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 33 times more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.
sugar
Mango juice and passion fruit contain similar amounts of sugar - mango juice has 12.5g of sugar per 100 grams and passion fruit has 11.2g of sugar.
Protein
protein
Passion fruit has 19 times more protein than mango juice - mango juice has 0.11g of protein per 100 grams and passion fruit has 2.2g of protein.
Fat
saturated fat
Both mango juice and passion fruit are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and passion fruit has 0.06g of saturated fat.
Vitamins
Vitamin C
Both mango juice and passion fruit are high in Vitamin C. Passion fruit has 97% more Vitamin C than mango juice - mango juice has 15.2mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.
Vitamin A
Passion fruit has 83% more Vitamin A than mango juice - mango juice has 35ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.
Vitamin E
Mango juice and passion fruit contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.
Vitamin K
Mango juice and passion fruit contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and passion fruit has 0.7ug of Vitamin K.
The B Vitamins
Passion fruit has more riboflavin, niacin and Vitamin B6, however, mango juice contains more pantothenic acid. Both mango juice and passion fruit contain significant amounts of folate.
| Mango Juice | Passion Fruit | |
|---|---|---|
| Thiamin | 0.003 MG | ~ |
| Riboflavin | 0.003 MG | 0.13 MG |
| Niacin | 0.08 MG | 1.5 MG |
| Pantothenic acid | 0.07 MG | ~ |
| Vitamin B6 | 0.015 MG | 0.1 MG |
| Folate | 7 UG | 14 UG |
Minerals
calcium
Mango juice and passion fruit contain similar amounts of calcium - mango juice has 17mg of calcium per 100 grams and passion fruit has 12mg of calcium.
iron
Passion fruit has 344% more iron than mango juice - mango juice has 0.36mg 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 13 times more potassium than mango juice - mango juice has 24mg 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, both mango juice and passion fruit contain significant amounts of beta-carotene.
| Mango Juice | Passion Fruit | |
|---|---|---|
| beta-carotene | 402 UG | 743 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango juice and passion fruit contain small amounts of alpha linoleic acid (ALA).
| Mango Juice | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.001 G |
| Total | 0.008 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than mango juice per 100 grams.
| Mango Juice | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.003 G | 0.41 G |
| Total | 0.003 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: Mango Juice (Mango nectar, canned) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Mango Juice 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 mango juice or passion fruit contain more calories in 100 grams?Mango juice has 50% less calories than passion fruit - mango juice has 51 calories in 100g and passion fruit has 97 calories.
Does mango juice or passion fruit have more carbohydrates?
By weight, mango juice has 40% fewer carbohydrates than passion fruit - mango juice has 13.1g of carbs for 100g and passion fruit has 23.4g of carbohydrates.
Does mango juice or passion fruit contain more potassium?
Passion fruit is a rich source of potassium and it has 13 times more potassium than mango juice - mango juice has 24mg of potassium in 100 grams and passion fruit has 348mg of potassium.