Passion Fruit vs. Pistachio
Nutrition comparison of Passion Fruit and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and pistachio:
- Both passion fruit and pistachio are high in dietary fiber and potassium.
- Passion fruit has more beta-carotene than pistachio, however, pistachio contains more lutein + zeaxanthin than passion fruit.
- Passion fruit is an excellent source of Vitamin C.
- Pistachio has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and passion fruit has 83% less calories than pistachio - passion fruit has 97 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, passion fruit is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Passion fruit has a macronutrient ratio of 8:86:6 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Pistachio | |
|---|---|---|
| Protein | 8% | 14% |
| Carbohydrates | 86% | 19% |
| Fat | 6% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Passion fruit and pistachio contain similar amounts of carbs - passion fruit has 23.4g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both passion fruit and pistachio are high in dietary fiber. Passion fruit is very similar to pistachio for dietary fiber - passion fruit has 10.4g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Passion fruit and pistachio contain similar amounts of sugar - passion fruit has 11.2g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 857% more protein than passion fruit - passion fruit has 2.2g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and passion fruit has 99% less saturated fat than pistachio - passion fruit has 0.06g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 900% more Vitamin C than pistachio - passion fruit has 30mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Passion fruit has 392% more Vitamin A than pistachio - passion fruit has 64ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
Pistachio has 107 times more Vitamin E than passion fruit - passion fruit has 0.02mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Passion fruit and pistachio contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, pantothenic acid, Vitamin B6 and folate. Both passion fruit and pistachio contain significant amounts of riboflavin and niacin.
| Passion Fruit | Pistachio | |
|---|---|---|
| Thiamin | ~ | 0.695 MG |
| Riboflavin | 0.13 MG | 0.234 MG |
| Niacin | 1.5 MG | 1.373 MG |
| Pantothenic acid | ~ | 0.513 MG |
| Vitamin B6 | 0.1 MG | 1.122 MG |
| Folate | 14 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 792% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 152% more iron than passion fruit - passion fruit has 1.6mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both passion fruit and pistachio are high in potassium. Pistachio has 189% more potassium than passion fruit - passion fruit has 348mg of potassium per 100 grams and pistachio has 1007mg 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 pistachio per 100 grams, however, pistachio contains more lutein + zeaxanthin than passion fruit per 100 grams.
| Passion Fruit | Pistachio | |
|---|---|---|
| beta-carotene | 743 UG | 159 UG |
| lutein + zeaxanthin | ~ | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Passion Fruit | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.212 G |
| Total | 0.001 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than passion fruit per 100 grams.
| Passion Fruit | Pistachio | |
|---|---|---|
| linoleic acid | 0.41 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.41 G | 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Passion Fruit g
()
|
Daily Values (%) |
Pistachio g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does passion fruit or pistachio contain more calories in 100 grams?Pistachio is high in calories and passion fruit has 80% less calories than pistachio - passion fruit has 97 calories in 100g and pistachio has 572 calories.
Does passion fruit or pistachio have more carbohydrates?
By weight, passion fruit and pistachio contain similar amounts of carbs - passion fruit has 23.4g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does passion fruit or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 790% more calcium than passion fruit - passion fruit has 12mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does passion fruit or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 150% more iron than passion fruit - passion fruit has 1.6mg of iron in 100 grams and pistachio has 4mg of iron.
Does passion fruit or pistachio contain more potassium?
Both passion fruit and pistachio are high in potassium. Pistachio has 190% more potassium than passion fruit - passion fruit has 348mg of potassium in 100 grams and pistachio has 1007mg of potassium.