Passion Fruit vs. Pumpkin Seeds
Nutrition comparison of Passion Fruit and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and pumpkin seeds:
- Both passion fruit and pumpkin seeds are high in dietary fiber and potassium.
- Passion fruit has signficantly less saturated fat than pumpkin seed.
- Passion fruit is an excellent source of Vitamin C.
- Pumpkin seed has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin and Vitamin B6.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and passion fruit has 78% less calories than pumpkin seed - passion fruit has 97 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, passion fruit is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Passion fruit has a macronutrient ratio of 8:86:6 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Pumpkin Seeds | |
|---|---|---|
| Protein | 8% | 16% |
| Carbohydrates | 86% | 46% |
| Fat | 6% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and passion fruit has 57% less carbohydrates than pumpkin seed - passion fruit has 23.4g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both passion fruit and pumpkin seeds are high in dietary fiber. Pumpkin seed has 77% more dietary fiber than passion fruit - passion fruit has 10.4g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 743% more protein than passion fruit - passion fruit has 2.2g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Passion fruit has signficantly less saturated fat than pumpkin seed - passion fruit has 0.06g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 99 times more Vitamin C than pumpkin seed - passion fruit has 30mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Passion fruit has 20 times more Vitamin A than pumpkin seed - passion fruit has 64ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Passion fruit and pumpkin seeds contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Passion fruit and pumpkin seeds contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin and Vitamin B6. Both passion fruit and pumpkin seeds contain significant amounts of folate.
| Passion Fruit | Pumpkin Seeds | |
|---|---|---|
| Thiamin | ~ | 0.034 MG |
| Riboflavin | 0.13 MG | 0.052 MG |
| Niacin | 1.5 MG | 0.286 MG |
| Pantothenic acid | ~ | 0.056 MG |
| Vitamin B6 | 0.1 MG | 0.037 MG |
| Folate | 14 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 358% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 107% more iron than passion fruit - passion fruit has 1.6mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both passion fruit and pumpkin seeds are high in potassium. Pumpkin seed has 164% more potassium than passion fruit - passion fruit has 348mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Passion Fruit | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.077 G |
| Total | 0.001 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than passion fruit per 100 grams.
| Passion Fruit | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.41 G | 8.759 G |
| Total | 0.41 G | 8.759 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Passion Fruit g
()
|
Daily Values (%) |
Pumpkin Seeds 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 pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and passion fruit has 80% less calories than pumpkin seed - passion fruit has 97 calories in 100g and pumpkin seed has 446 calories.
Does passion fruit or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and passion fruit has 60% fewer carbohydrates than pumpkin seed - passion fruit has 23.4g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does passion fruit or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 110% more iron than passion fruit - passion fruit has 1.6mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does passion fruit or pumpkin seeds contain more potassium?
Both passion fruit and pumpkin seeds are high in potassium. Pumpkin seed has 160% more potassium than passion fruit - passion fruit has 348mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.