Passion Fruit vs. Pumpkin Puree
Nutrition comparison of Passion Fruit and Pumpkin Puree
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 puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and pumpkin puree:
- Both pumpkin puree and passion fruit are high in dietary fiber and potassium.
- Passion fruit is an excellent source of Vitamin C.
- Pumpkin puree has 65% less calories than passion fruit.
- Pumpkin puree has 65% less carbohydrates than passion fruit.
- Pumpkin puree has 71% less sugar than passion fruit.
- Pumpkin puree has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 65% less calories than passion fruit - pumpkin puree has 34 calories per 100 grams and passion fruit has 97 calories.
For macronutrient ratios, passion fruit is heavier in carbs and similar to pumpkin puree for protein and fat. Passion fruit has a macronutrient ratio of 8:86:6 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Pumpkin Puree | |
|---|---|---|
| Protein | 8% | 11% |
| Carbohydrates | 86% | 82% |
| Fat | 6% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 65% less carbohydrates than passion fruit - pumpkin puree has 8.1g of total carbs per 100 grams and passion fruit has 23.4g of carbohydrates.
dietary fiber
Both pumpkin puree and passion fruit are high in dietary fiber. Passion fruit has 259% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.
sugar
Pumpkin puree has 71% less sugar than passion fruit - pumpkin puree has 3.3g of sugar per 100 grams and passion fruit has 11.2g of sugar.
Protein
protein
Pumpkin puree and passion fruit contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and passion fruit has 2.2g of protein.
Fat
saturated fat
Both pumpkin puree and passion fruit are low in saturated fat - pumpkin puree has 0.15g 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 614% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 11 times more Vitamin A than passion fruit - pumpkin puree has 778ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.
Vitamin E
Pumpkin puree and passion fruit contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.
Vitamin K
Pumpkin puree and passion fruit contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and passion fruit has 0.7ug of Vitamin K.
The B Vitamins
Pumpkin puree has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin. Both passion fruit and pumpkin puree contain significant amounts of Vitamin B6 and folate.
| Passion Fruit | Pumpkin Puree | |
|---|---|---|
| Thiamin | ~ | 0.024 MG |
| Riboflavin | 0.13 MG | 0.054 MG |
| Niacin | 1.5 MG | 0.367 MG |
| Pantothenic acid | ~ | 0.4 MG |
| Vitamin B6 | 0.1 MG | 0.056 MG |
| Folate | 14 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 117% more calcium than passion fruit - pumpkin puree has 26mg of calcium per 100 grams and passion fruit has 12mg of calcium.
iron
Pumpkin puree and passion fruit contain similar amounts of iron - pumpkin puree has 1.4mg of iron per 100 grams and passion fruit has 1.6mg of iron.
potassium
Both pumpkin puree and passion fruit are high in potassium. Passion fruit has 69% more potassium than pumpkin puree - pumpkin puree has 206mg 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 | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 743 UG | 6940 UG |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both passion fruit and pumpkin puree contain small amounts of alpha linoleic acid (ALA).
| Passion Fruit | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.008 G |
| Total | 0.001 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than pumpkin puree per 100 grams.
| Passion Fruit | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.41 G | 0.007 G |
| Total | 0.41 G | 0.007 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 Puree (Pumpkin, canned, without salt) .
Passion Fruit g
()
|
Daily Values (%) |
Pumpkin Puree 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 pumpkin puree or passion fruit contain more calories in 100 grams?Pumpkin puree has 70% less calories than passion fruit - pumpkin puree has 34 calories in 100g and passion fruit has 97 calories.
Does pumpkin puree or passion fruit have more carbohydrates?
By weight, pumpkin puree has 70% fewer carbohydrates than passion fruit - pumpkin puree has 8.1g of carbs for 100g and passion fruit has 23.4g of carbohydrates.
Does pumpkin puree or passion fruit contain more potassium?
Both pumpkin puree and passion fruit are high in potassium. Passion fruit has 70% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and passion fruit has 348mg of potassium.