Passion Fruit vs. Pomegranate Juice
Nutrition comparison of Passion Fruit and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and pomegranate juice:
- Both pomegranate juice and passion fruit are high in potassium.
- Passion fruit has signficantly more iron than pomegranate juice.
- Passion fruit is an excellent source of Vitamin C and dietary fiber.
- Pomegranate juice has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin and Vitamin B6.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice has 44% less calories than passion fruit - pomegranate juice has 54 calories per 100 grams and passion fruit has 97 calories.
For macronutrient ratios, passion fruit is heavier in protein, lighter in carbs and similar to pomegranate juice for fat. Passion fruit has a macronutrient ratio of 8:86:6 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Pomegranate Juice | |
|---|---|---|
| Protein | 8% | 1% |
| Carbohydrates | 86% | 94% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice has 44% less carbohydrates than passion fruit - pomegranate juice has 13.1g 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 103 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.
sugar
Pomegranate juice and passion fruit contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and passion fruit has 11.2g of sugar.
Protein
protein
Passion fruit has 13 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and passion fruit has 2.2g of protein.
Fat
saturated fat
Both pomegranate juice and passion fruit are low in saturated fat - pomegranate juice has 0.08g 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 299 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.
Vitamin A
Passion fruit has more Vitamin A than pomegranate juice - passion fruit has 64ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and passion fruit contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.
Vitamin K
Pomegranate juice and passion fruit contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and passion fruit has 0.7ug of Vitamin K.
The B Vitamins
Pomegranate juice has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin, niacin and Vitamin B6. Both passion fruit and pomegranate juice contain significant amounts of folate.
| Passion Fruit | Pomegranate Juice | |
|---|---|---|
| Thiamin | ~ | 0.015 MG |
| Riboflavin | 0.13 MG | 0.015 MG |
| Niacin | 1.5 MG | 0.233 MG |
| Pantothenic acid | ~ | 0.285 MG |
| Vitamin B6 | 0.1 MG | 0.04 MG |
| Folate | 14 UG | 24 UG |
Minerals
calcium
Pomegranate juice and passion fruit contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and passion fruit has 12mg of calcium.
iron
Passion fruit has signficantly more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and passion fruit has 1.6mg of iron.
potassium
Both pomegranate juice and passion fruit are high in potassium. Passion fruit has 63% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and passion fruit has 348mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than pomegranate juice per 100 grams.
| Passion Fruit | Pomegranate Juice | |
|---|---|---|
| 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 Pomegranate Juice (Pomegranate juice, bottled) .
Passion Fruit g
()
|
Daily Values (%) |
Pomegranate Juice g
()
|
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|---|---|---|---|---|---|---|---|
| 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 pomegranate juice or passion fruit contain more calories in 100 grams?Pomegranate juice has 40% less calories than passion fruit - pomegranate juice has 54 calories in 100g and passion fruit has 97 calories.
Does pomegranate juice or passion fruit have more carbohydrates?
By weight, pomegranate juice has 40% fewer carbohydrates than passion fruit - pomegranate juice has 13.1g of carbs for 100g and passion fruit has 23.4g of carbohydrates.
Does pomegranate juice or passion fruit contain more potassium?
Both pomegranate juice and passion fruit are high in potassium. Passion fruit has 60% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and passion fruit has 348mg of potassium.