Passion Fruit vs. Russet Potato
Nutrition comparison of Passion Fruit and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and russet potato:
- Both passion fruit and russet potato are high in potassium.
- Passion fruit is an excellent source of Vitamin C and dietary fiber.
- Russet potato has 17 times less sugar than passion fruit.
- Russet potato has more thiamin, pantothenic acid and Vitamin B6, however, passion fruit contains more riboflavin.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Passion fruit and russet potato contain similar amounts of calories - passion fruit has 97 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, passion fruit is heavier in fat and similar to russet potato for protein and carbs. Passion fruit has a macronutrient ratio of 8:86:6 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Russet Potato | |
|---|---|---|
| Protein | 8% | 10% |
| Carbohydrates | 86% | 89% |
| Fat | 6% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Passion fruit and russet potato contain similar amounts of carbs - passion fruit has 23.4g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Passion fruit is an excellent source of dietary fiber and it has 700% more dietary fiber than russet potato - passion fruit has 10.4g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 17 times less sugar than passion fruit - passion fruit has 11.2g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Passion fruit and russet potato contain similar amounts of protein - passion fruit has 2.2g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both passion fruit and russet potato are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Passion fruit is an excellent source of Vitamin C and it has 426% more Vitamin C than russet potato - passion fruit has 30mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Passion fruit has more Vitamin A than russet potato - passion fruit has 64ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Passion fruit and russet potato contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Passion fruit and russet potato contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, pantothenic acid and Vitamin B6, however, passion fruit contains more riboflavin. Both passion fruit and russet potato contain significant amounts of niacin and folate.
| Passion Fruit | Russet Potato | |
|---|---|---|
| Thiamin | ~ | 0.082 MG |
| Riboflavin | 0.13 MG | 0.033 MG |
| Niacin | 1.5 MG | 1.035 MG |
| Pantothenic acid | ~ | 0.301 MG |
| Vitamin B6 | 0.1 MG | 0.345 MG |
| Folate | 14 UG | 14 UG |
Minerals
calcium
Passion fruit and russet potato contain similar amounts of calcium - passion fruit has 12mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Passion fruit has 86% more iron than russet potato - passion fruit has 1.6mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both passion fruit and russet potato are high in potassium. Russet potato has 20% more potassium than passion fruit - passion fruit has 348mg of potassium per 100 grams and russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 743 UG | ~ |
| lutein + zeaxanthin | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both passion fruit and russet potato contain small amounts of alpha linoleic acid (ALA).
| Passion Fruit | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.01 G |
| Total | 0.001 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than russet potato per 100 grams.
| Passion Fruit | Russet Potato | |
|---|---|---|
| linoleic acid | 0.41 G | 0.032 G |
| Total | 0.41 G | 0.032 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 or Russet Potato .
Note: The specific food items compared are: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Passion Fruit g
()
|
Daily Values (%) |
Russet Potato 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 % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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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% |
|
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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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% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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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 passion fruit or russet potato contain more calories in 100 grams?Passion fruit and russet potato contain similar amounts of calories - passion fruit has 97 calories in 100g and russet potato has 79 calories.
Does passion fruit or russet potato have more carbohydrates?
By weight, passion fruit and russet potato contain similar amounts of carbs - passion fruit has 23.4g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does passion fruit or russet potato contain more potassium?
Both passion fruit and russet potato are high in potassium. Russet potato has 20% more potassium than passion fruit - passion fruit has 348mg of potassium in 100 grams and russet potato has 417mg of potassium.