Passion Fruit vs. Mint
Nutrition comparison of Passion Fruit and Mint
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
mint
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and mint:
- Both passion fruit and mint are high in Vitamin C, dietary fiber and potassium.
- Mint has more thiamin, pantothenic acid and folate.
- Mint is an excellent source of Vitamin A, calcium and iron.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Mint (Peppermint, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mint has 28% less calories than passion fruit - passion fruit has 97 calories per 100 grams and mint has 70 calories.
| Passion Fruit | Mint | |
|---|---|---|
| Protein | 8% | ~ |
| Carbohydrates | 86% | ~ |
| Fat | 6% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Mint has 36% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both passion fruit and mint are high in dietary fiber. Passion fruit has 30% more dietary fiber than mint - passion fruit has 10.4g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Mint has less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Passion fruit and mint contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both passion fruit and mint are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Both passion fruit and mint are high in Vitamin C. Passion fruit is very similar to passion fruit for Vitamin C - passion fruit has 30mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Mint is an excellent source of Vitamin A and it has 231% more Vitamin A than passion fruit - passion fruit has 64ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Vitamin E
Passion fruit and mint contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Passion fruit and mint contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more thiamin, pantothenic acid and folate. Both passion fruit and mint contain significant amounts of riboflavin, niacin and Vitamin B6.
| Passion Fruit | Mint | |
|---|---|---|
| Thiamin | ~ | 0.082 MG |
| Riboflavin | 0.13 MG | 0.266 MG |
| Niacin | 1.5 MG | 1.706 MG |
| Pantothenic acid | ~ | 0.338 MG |
| Vitamin B6 | 0.1 MG | 0.129 MG |
| Folate | 14 UG | 114 UG |
Minerals
calcium
Mint is an excellent source of calcium and it has 19 times more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 218% more iron than passion fruit - passion fruit has 1.6mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both passion fruit and mint are high in potassium. Mint has 64% more potassium than passion fruit - passion fruit has 348mg of potassium per 100 grams and mint has 569mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Passion Fruit | Mint | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.435 G |
| Total | 0.001 G | 0.435 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than mint per 100 grams.
| Passion Fruit | Mint | |
|---|---|---|
| linoleic acid | 0.41 G | 0.069 G |
| Total | 0.41 G | 0.069 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 Mint (Peppermint, fresh) .
Passion Fruit g
()
|
Daily Values (%) |
Mint 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 mint contain more calories in 100 grams?Mint has 30% less calories than passion fruit - passion fruit has 97 calories in 100g and mint has 70 calories.
Does passion fruit or mint have more carbohydrates?
By weight, mint has 40% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and mint has 14.9g of carbohydrates.
Does passion fruit or mint contain more calcium?
Mint is a rich source of calcium and it has 19 times more calcium than passion fruit - passion fruit has 12mg of calcium in 100 grams and mint has 243mg of calcium.
Does passion fruit or mint contain more iron?
Mint is an abundant source of iron and it has 220% more iron than passion fruit - passion fruit has 1.6mg of iron in 100 grams and mint has 5.1mg of iron.
Does passion fruit or mint contain more potassium?
Both passion fruit and mint are high in potassium. Mint has 60% more potassium than passion fruit - passion fruit has 348mg of potassium in 100 grams and mint has 569mg of potassium.