Orange Juice vs. Passion Fruit

Nutrition comparison of Orange 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 orange juice versus passion fruit (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in orange juice and passion fruit:

  • Both orange juice and passion fruit are high in Vitamin C.
  • Orange juice has 54% less calories than passion fruit.
  • Orange juice has 56% less carbohydrates than passion fruit.
  • Orange juice has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin and Vitamin B6.
  • Passion fruit has more beta-carotene than orange juice, however, orange juice contains more lutein + zeaxanthin than passion fruit.
  • Passion fruit has signficantly more iron than orange juice.
  • Passion fruit is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of orange juice and passion fruit is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.

Image of Orange Juice src
Image of Passion Fruit src

Calories and Carbs

calories

Orange juice has 54% less calories than passion fruit - orange juice has 45 calories per 100 grams and passion fruit has 97 calories.

For macronutrient ratios, orange juice is heavier in carbs and similar to passion fruit for protein and fat. Orange juice has a macronutrient ratio of 6:90:4 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Juice Passion Fruit
Protein 6% 8%
Carbohydrates 90% 86%
Fat 4% 6%
Alcohol ~ ~

carbohydrates

Orange juice has 56% less carbohydrates than passion fruit - orange juice has 10.4g 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 51 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.

sugar

Orange juice and passion fruit contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and passion fruit has 11.2g of sugar.

Protein

protein

Orange juice and passion fruit contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and passion fruit has 2.2g of protein.

Fat

saturated fat

Both orange juice and passion fruit are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and passion fruit has 0.06g of saturated fat.

Vitamins

Vitamin C

Both orange juice and passion fruit are high in Vitamin C. Orange juice has 67% more Vitamin C than passion fruit - orange juice has 50mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.

Vitamin A

Passion fruit has 540% more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.

Vitamin E

Orange juice and passion fruit contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.

Vitamin K

Orange juice and passion fruit contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and passion fruit has 0.7ug of Vitamin K.

The B Vitamins

Orange juice has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin and Vitamin B6. Both orange juice and passion fruit contain significant amounts of folate.

Orange Juice Passion Fruit
Thiamin 0.09 MG ~
Riboflavin 0.03 MG 0.13 MG
Niacin 0.4 MG 1.5 MG
Pantothenic acid 0.19 MG ~
Vitamin B6 0.04 MG 0.1 MG
Folate 30 UG 14 UG

Minerals

calcium

Orange juice and passion fruit contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and passion fruit has 12mg of calcium.

iron

Passion fruit has signficantly more iron than orange juice - orange juice has 0.2mg 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 74% more potassium than orange juice - orange juice has 200mg 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 orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than passion fruit per 100 grams.

Orange Juice Passion Fruit
beta-carotene 33 UG 743 UG
alpha-carotene 6 UG ~
lutein + zeaxanthin 115 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, orange juice has more alpha linoleic acid (ALA) than passion fruit per 100 grams.

Orange Juice 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 juice per 100 grams.

Orange Juice Passion Fruit
linoleic acid 0.029 G 0.41 G
Total 0.029 G 0.41 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Orange Juice or Passion Fruit .

Note: The specific food items compared are: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .

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FAQ

Does orange juice or passion fruit contain more calories in 100 grams?
Orange juice has 50% less calories than passion fruit - orange juice has 45 calories in 100g and passion fruit has 97 calories.

Does orange juice or passion fruit have more carbohydrates?
By weight, orange juice has 60% fewer carbohydrates than passion fruit - orange juice has 10.4g of carbs for 100g and passion fruit has 23.4g of carbohydrates.

Does orange juice or passion fruit contain more potassium?
Passion fruit is a rich source of potassium and it has 70% more potassium than orange juice - orange juice has 200mg of potassium in 100 grams and passion fruit has 348mg of potassium.