Passion Fruit vs. Tangerine
Nutrition comparison of Passion Fruit and Tangerine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
tangerine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and tangerine:
- Both tangerine and passion fruit are high in Vitamin C.
- Passion fruit has more beta-carotene than tangerine, however, tangerine contains more alpha-carotene and lutein + zeaxanthin than passion fruit.
- Passion fruit has signficantly more iron than tangerine.
- Passion fruit is an excellent source of dietary fiber and potassium.
- Tangerine 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 Tangerine (Tangerines, (mandarin oranges), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tangerine has 45% less calories than passion fruit - tangerine has 53 calories per 100 grams and passion fruit has 97 calories.
For macronutrient ratios, passion fruit is lighter in carbs and similar to tangerine for protein and fat. Passion fruit has a macronutrient ratio of 8:86:6 and for tangerine, 6:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Tangerine | |
|---|---|---|
| Protein | 8% | 6% |
| Carbohydrates | 86% | 90% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Tangerine has 43% less carbohydrates than passion fruit - tangerine has 13.3g 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 478% more dietary fiber than tangerine - tangerine has 1.8g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.
sugar
Tangerine and passion fruit contain similar amounts of sugar - tangerine has 10.6g of sugar per 100 grams and passion fruit has 11.2g of sugar.
Protein
protein
Tangerine and passion fruit contain similar amounts of protein - tangerine has 0.81g of protein per 100 grams and passion fruit has 2.2g of protein.
Fat
saturated fat
Both tangerine and passion fruit are low in saturated fat - tangerine has 0.04g of saturated fat per 100 grams and passion fruit has 0.06g of saturated fat.
Vitamins
Vitamin C
Both tangerine and passion fruit are high in Vitamin C. Passion fruit has 12% more Vitamin C than tangerine - tangerine has 26.7mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.
Vitamin A
Passion fruit has 88% more Vitamin A than tangerine - tangerine has 34ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.
Vitamin E
Tangerine and passion fruit contain similar amounts of Vitamin E - tangerine has 0.2mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.
Vitamin K
Passion fruit and tangerine contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and tangerine does not contain significant amounts.
The B Vitamins
Tangerine has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin. Both passion fruit and tangerine contain significant amounts of Vitamin B6 and folate.
| Passion Fruit | Tangerine | |
|---|---|---|
| Thiamin | ~ | 0.058 MG |
| Riboflavin | 0.13 MG | 0.036 MG |
| Niacin | 1.5 MG | 0.376 MG |
| Pantothenic acid | ~ | 0.216 MG |
| Vitamin B6 | 0.1 MG | 0.078 MG |
| Folate | 14 UG | 16 UG |
Minerals
calcium
Tangerine has 208% more calcium than passion fruit - tangerine has 37mg of calcium per 100 grams and passion fruit has 12mg of calcium.
iron
Passion fruit has signficantly more iron than tangerine - tangerine has 0.15mg 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 110% more potassium than tangerine - tangerine has 166mg 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 tangerine per 100 grams, however, tangerine contains more alpha-carotene and lutein + zeaxanthin than passion fruit per 100 grams.
| Passion Fruit | Tangerine | |
|---|---|---|
| beta-carotene | 743 UG | 155 UG |
| alpha-carotene | ~ | 101 UG |
| lutein + zeaxanthin | ~ | 138 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tangerine has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Passion Fruit | Tangerine | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.018 G |
| Total | 0.001 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than tangerine per 100 grams.
| Passion Fruit | Tangerine | |
|---|---|---|
| linoleic acid | 0.41 G | 0.048 G |
| Total | 0.41 G | 0.048 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 Tangerine (Tangerines, (mandarin oranges), raw) .
Passion Fruit g
()
|
Daily Values (%) |
Tangerine g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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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% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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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 tangerine or passion fruit contain more calories in 100 grams?Tangerine has 50% less calories than passion fruit - tangerine has 53 calories in 100g and passion fruit has 97 calories.
Does tangerine or passion fruit have more carbohydrates?
By weight, tangerine has 40% fewer carbohydrates than passion fruit - tangerine has 13.3g of carbs for 100g and passion fruit has 23.4g of carbohydrates.
Does tangerine or passion fruit contain more potassium?
Passion fruit is a rich source of potassium and it has 110% more potassium than tangerine - tangerine has 166mg of potassium in 100 grams and passion fruit has 348mg of potassium.