Orange vs. Passion Fruit
Nutrition comparison of Orange and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and passion fruit:
- Both passion fruit and orange are high in Vitamin C and dietary fiber.
- Orange has 51% less carbohydrates than passion fruit.
- Orange has 53% less calories than passion fruit.
- Orange has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin.
- Orange is a great source of calcium.
- Passion fruit has more beta-carotene than orange, however, orange contains more lutein + zeaxanthin than passion fruit.
- Passion fruit has signficantly more iron than orange.
- Passion fruit is an excellent source of potassium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange has 53% less calories than passion fruit - passion fruit has 97 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is heavier in carbs and similar to passion fruit for protein and fat. Orange has a macronutrient ratio of 6:91:4 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Passion Fruit | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 91% | 86% |
| Fat | 4% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 51% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both passion fruit and orange are high in dietary fiber. Passion fruit has 333% more dietary fiber than orange - passion fruit has 10.4g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Passion fruit and orange contain similar amounts of sugar - passion fruit has 11.2g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Passion fruit and orange contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both passion fruit and orange are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Both passion fruit and orange are high in Vitamin C. Orange has 50% more Vitamin C than passion fruit - passion fruit has 30mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Passion fruit has 482% more Vitamin A than orange - passion fruit has 64ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Passion fruit and orange contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Passion fruit and orange contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin. Both orange and passion fruit contain significant amounts of Vitamin B6 and folate.
| Orange | Passion Fruit | |
|---|---|---|
| Thiamin | 0.1 MG | ~ |
| Riboflavin | 0.04 MG | 0.13 MG |
| Niacin | 0.4 MG | 1.5 MG |
| Pantothenic acid | 0.25 MG | ~ |
| Vitamin B6 | 0.051 MG | 0.1 MG |
| Folate | 17 UG | 14 UG |
Minerals
calcium
Orange is a great source of calcium and it has 258% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Passion fruit has signficantly more iron than orange - passion fruit has 1.6mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Passion fruit is an excellent source of potassium and it has 106% more potassium than orange - passion fruit has 348mg of potassium per 100 grams and orange has 169mg 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 orange per 100 grams, however, orange contains more lutein + zeaxanthin than passion fruit per 100 grams.
| Orange | Passion Fruit | |
|---|---|---|
| beta-carotene | 71 UG | 743 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Orange | 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 orange per 100 grams.
| Orange | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.031 G | 0.41 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Orange 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 orange contain more calories in 100 grams?Orange has 50% less calories than passion fruit - passion fruit has 97 calories in 100g and orange has 46 calories.
Does passion fruit or orange have more carbohydrates?
By weight, orange has 50% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and orange has 11.5g of carbohydrates.
Does passion fruit or orange contain more potassium?
Passion fruit is a rich source of potassium and it has 110% more potassium than orange - passion fruit has 348mg of potassium in 100 grams and orange has 169mg of potassium.