Passion Fruit vs. Watermelon
Nutrition comparison of Passion Fruit and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and watermelon:
- Passion fruit has more beta-carotene than watermelon, however, watermelon contains more lycopene than passion fruit.
- Passion fruit is an excellent source of Vitamin C, dietary fiber and potassium.
- Watermelon has 68% less carbohydrates than passion fruit.
- Watermelon has 69% less calories than passion fruit.
- Watermelon has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 69% less calories than passion fruit - watermelon has 30 calories per 100 grams and passion fruit has 97 calories.
For macronutrient ratios, passion fruit is lighter in carbs and similar to watermelon for protein and fat. Passion fruit has a macronutrient ratio of 8:86:6 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Watermelon | |
|---|---|---|
| Protein | 8% | 7% |
| Carbohydrates | 86% | 90% |
| Fat | 6% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 68% less carbohydrates than passion fruit - watermelon has 7.6g 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 25 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.
sugar
Watermelon has 45% less sugar than passion fruit - watermelon has 6.2g of sugar per 100 grams and passion fruit has 11.2g of sugar.
Protein
protein
Watermelon and passion fruit contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and passion fruit has 2.2g of protein.
Fat
saturated fat
Both watermelon and passion fruit are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and passion fruit has 0.06g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 270% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.
Vitamin A
Passion fruit has 129% more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.
Vitamin E
Watermelon and passion fruit contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.
Vitamin K
Watermelon and passion fruit contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and passion fruit has 0.7ug of Vitamin K.
The B Vitamins
Watermelon has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin, Vitamin B6 and folate.
| Passion Fruit | Watermelon | |
|---|---|---|
| Thiamin | ~ | 0.033 MG |
| Riboflavin | 0.13 MG | 0.021 MG |
| Niacin | 1.5 MG | 0.178 MG |
| Pantothenic acid | ~ | 0.221 MG |
| Vitamin B6 | 0.1 MG | 0.045 MG |
| Folate | 14 UG | 3 UG |
Minerals
calcium
Watermelon and passion fruit contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and passion fruit has 12mg of calcium.
iron
Passion fruit has 567% more iron than watermelon - watermelon has 0.24mg 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 211% more potassium than watermelon - watermelon has 112mg 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 watermelon per 100 grams, however, watermelon contains more lycopene than passion fruit per 100 grams.
| Passion Fruit | Watermelon | |
|---|---|---|
| beta-carotene | 743 UG | 303 UG |
| lycopene | ~ | 4532 UG |
| lutein + zeaxanthin | ~ | 8 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than watermelon per 100 grams.
| Passion Fruit | Watermelon | |
|---|---|---|
| linoleic acid | 0.41 G | 0.05 G |
| Total | 0.41 G | 0.05 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 Watermelon (Watermelon, raw) .
Passion Fruit g
()
|
Daily Values (%) |
Watermelon 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 watermelon or passion fruit contain more calories in 100 grams?Watermelon has 70% less calories than passion fruit - watermelon has 30 calories in 100g and passion fruit has 97 calories.
Does watermelon or passion fruit have more carbohydrates?
By weight, watermelon has 70% fewer carbohydrates than passion fruit - watermelon has 7.6g of carbs for 100g and passion fruit has 23.4g of carbohydrates.
Does watermelon or passion fruit contain more potassium?
Passion fruit is a rich source of potassium and it has 210% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and passion fruit has 348mg of potassium.