Passion Fruit Juice vs. Raspberries
Nutrition comparison of Passion Fruit Juice 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 juice
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit juice and raspberries:
- Both raspberries and passion fruit juice are high in Vitamin C.
- Passion fruit juice has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than passion fruit juice.
- Passion fruit juice is a great source of potassium.
- Raspberry has 67% less sugar than passion fruit juice.
- Raspberry has more thiamin, pantothenic acid and folate, however, passion fruit juice contains more riboflavin and niacin.
- Raspberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Passion Fruit Juice (Passion fruit juice, 100%) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and passion fruit juice contain similar amounts of calories - raspberry has 52 calories per 100 grams and passion fruit juice has 51 calories.
For macronutrient ratios, passion fruit juice is lighter in protein, heavier in carbs and lighter in fat compared to raspberries per calorie. Passion fruit juice has a macronutrient ratio of 3:96:2 and for raspberries, 8:81:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit Juice | Raspberries | |
|---|---|---|
| Protein | 3% | 8% |
| Carbohydrates | 96% | 81% |
| Fat | 2% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and passion fruit juice contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and passion fruit juice has 13.6g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 31 times more dietary fiber than passion fruit juice - raspberry has 6.5g of dietary fiber per 100 grams and passion fruit juice has 0.2g of dietary fiber.
sugar
Raspberry has 67% less sugar than passion fruit juice - raspberry has 4.4g of sugar per 100 grams and passion fruit juice has 13.4g of sugar.
Protein
protein
Raspberries and passion fruit juice contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and passion fruit juice has 0.39g of protein.
Fat
saturated fat
Both raspberries and passion fruit juice are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and passion fruit juice has 0g of saturated fat.
Vitamins
Vitamin C
Both raspberries and passion fruit juice are high in Vitamin C. Passion fruit juice has 14% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and passion fruit juice has 29.8mg of Vitamin C.
Vitamin A
Passion fruit juice has 17 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and passion fruit juice has 36ug of Vitamin A.
Vitamin E
Raspberries and passion fruit juice contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and passion fruit juice has 0.01mg of Vitamin E.
Vitamin K
Raspberries and passion fruit juice contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and passion fruit juice has 0.4ug of Vitamin K.
The B Vitamins
Raspberry has more thiamin, pantothenic acid and folate, however, passion fruit juice contains more riboflavin and niacin. Both passion fruit juice and raspberries contain significant amounts of Vitamin B6.
| Passion Fruit Juice | Raspberries | |
|---|---|---|
| Thiamin | ~ | 0.032 MG |
| Riboflavin | 0.131 MG | 0.038 MG |
| Niacin | 1.46 MG | 0.598 MG |
| Pantothenic acid | ~ | 0.329 MG |
| Vitamin B6 | 0.05 MG | 0.055 MG |
| Folate | 7 UG | 21 UG |
Minerals
calcium
Raspberry has 525% more calcium than passion fruit juice - raspberry has 25mg of calcium per 100 grams and passion fruit juice has 4mg of calcium.
iron
Raspberry has 188% more iron than passion fruit juice - raspberry has 0.69mg of iron per 100 grams and passion fruit juice has 0.24mg of iron.
potassium
Passion fruit juice is a great source of potassium and it has 84% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and passion fruit juice has 278mg 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 juice has more beta-carotene than raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than passion fruit juice per 100 grams.
| Passion Fruit Juice | Raspberries | |
|---|---|---|
| beta-carotene | 419 UG | 12 UG |
| alpha-carotene | ~ | 16 UG |
| lutein + zeaxanthin | ~ | 136 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than passion fruit juice per 100 grams.
| Passion Fruit Juice | Raspberries | |
|---|---|---|
| linoleic acid | 0.029 G | 0.249 G |
| Total | 0.029 G | 0.249 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Passion Fruit Juice or Raspberries .
Note: The specific food items compared are: Passion Fruit Juice (Passion fruit juice, 100%) and Raspberries (Raspberries, raw) .
Passion Fruit Juice g
()
|
Daily Values (%) |
Raspberries g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
|
5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
|
MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
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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 raspberries or passion fruit juice contain more calories in 100 grams?Raspberries and passion fruit juice contain similar amounts of calories - raspberry has 52 calories in 100g and passion fruit juice has 51 calories.
Does raspberries or passion fruit juice have more carbohydrates?
By weight, raspberries and passion fruit juice contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and passion fruit juice has 13.6g of carbohydrates.