Passion Fruit vs. Raspberries
Nutrition comparison of Passion Fruit and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and raspberries:
- Both raspberries and passion fruit are high in Vitamin C and dietary fiber.
- Passion fruit has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than passion fruit.
- Passion fruit is an excellent source of potassium.
- Raspberry has 61% less sugar than passion fruit.
- Raspberry has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberry has 46% less calories than passion fruit - raspberry has 52 calories per 100 grams and passion fruit has 97 calories.
For macronutrient ratios, passion fruit is heavier in carbs, lighter in fat and similar to raspberries for protein. Passion fruit has a macronutrient ratio of 8:86:6 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Raspberries | |
|---|---|---|
| Protein | 8% | 8% |
| Carbohydrates | 86% | 82% |
| Fat | 6% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 49% less carbohydrates than passion fruit - raspberry has 11.9g of total carbs per 100 grams and passion fruit has 23.4g of carbohydrates.
dietary fiber
Both raspberries and passion fruit are high in dietary fiber. Passion fruit has 60% more dietary fiber than raspberry - raspberry has 6.5g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.
sugar
Raspberry has 61% less sugar than passion fruit - raspberry has 4.4g of sugar per 100 grams and passion fruit has 11.2g of sugar.
Protein
protein
Raspberries and passion fruit contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and passion fruit has 2.2g of protein.
Fat
saturated fat
Both raspberries and passion fruit are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and passion fruit has 0.06g of saturated fat.
Vitamins
Vitamin C
Both raspberries and passion fruit are high in Vitamin C. Passion fruit has 15% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.
Vitamin A
Passion fruit has 31 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.
Vitamin E
Raspberries and passion fruit contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.
Vitamin K
Raspberries and passion fruit contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and passion fruit has 0.7ug of Vitamin K.
The B Vitamins
Raspberry has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin. Both passion fruit and raspberries contain significant amounts of Vitamin B6 and folate.
| Passion Fruit | Raspberries | |
|---|---|---|
| Thiamin | ~ | 0.032 MG |
| Riboflavin | 0.13 MG | 0.038 MG |
| Niacin | 1.5 MG | 0.598 MG |
| Pantothenic acid | ~ | 0.329 MG |
| Vitamin B6 | 0.1 MG | 0.055 MG |
| Folate | 14 UG | 21 UG |
Minerals
calcium
Raspberry has 108% more calcium than passion fruit - raspberry has 25mg of calcium per 100 grams and passion fruit has 12mg of calcium.
iron
Passion fruit has 132% more iron than raspberry - raspberry has 0.69mg 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 130% more potassium than raspberry - raspberry has 151mg 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 raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than passion fruit per 100 grams.
| Passion Fruit | Raspberries | |
|---|---|---|
| beta-carotene | 743 UG | 12 UG |
| alpha-carotene | ~ | 16 UG |
| lutein + zeaxanthin | ~ | 136 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Passion Fruit | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.126 G |
| Total | 0.001 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, both passion fruit and raspberries contain significant amounts of linoleic acid.
| Passion Fruit | Raspberries | |
|---|---|---|
| linoleic acid | 0.41 G | 0.249 G |
| Total | 0.41 G | 0.249 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 Raspberries (Raspberries, raw) .
Passion Fruit g
()
|
Daily Values (%) |
Raspberries g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
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 % |
|
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 raspberries or passion fruit contain more calories in 100 grams?Raspberry has 50% less calories than passion fruit - raspberry has 52 calories in 100g and passion fruit has 97 calories.
Does raspberries or passion fruit have more carbohydrates?
By weight, raspberry has 50% fewer carbohydrates than passion fruit - raspberry has 11.9g of carbs for 100g and passion fruit has 23.4g of carbohydrates.
Does raspberries or passion fruit contain more potassium?
Passion fruit is a rich source of potassium and it has 130% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and passion fruit has 348mg of potassium.