Passion Fruit vs. Strawberries
Nutrition comparison of Passion Fruit and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
passion fruit
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in passion fruit and strawberries:
- Both strawberries and passion fruit are high in Vitamin C.
- Passion fruit has more beta-carotene than strawberry, however, strawberry contains more lutein + zeaxanthin than passion fruit.
- Passion fruit is an excellent source of dietary fiber and potassium.
- Strawberry has 56% less sugar than passion fruit.
- Strawberry has 67% less calories than passion fruit.
- Strawberry has 67% less carbohydrates than passion fruit.
- Strawberry has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin.
USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberry has 67% less calories than passion fruit - strawberry has 32 calories per 100 grams and passion fruit has 97 calories.
For macronutrient ratios, passion fruit is similar to strawberries for protein, carbs and fat. Passion fruit has a macronutrient ratio of 8:86:6 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Passion Fruit | Strawberries | |
|---|---|---|
| Protein | 8% | 7% |
| Carbohydrates | 86% | 85% |
| Fat | 6% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 67% less carbohydrates than passion fruit - strawberry has 7.7g 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 420% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and passion fruit has 10.4g of dietary fiber.
sugar
Strawberry has 56% less sugar than passion fruit - strawberry has 4.9g of sugar per 100 grams and passion fruit has 11.2g of sugar.
Protein
protein
Strawberries and passion fruit contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and passion fruit has 2.2g of protein.
Fat
saturated fat
Both strawberries and passion fruit are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and passion fruit has 0.06g of saturated fat.
Vitamins
Vitamin C
Both strawberries and passion fruit are high in Vitamin C. Strawberry has 96% more Vitamin C than passion fruit - strawberry has 58.8mg of Vitamin C per 100 grams and passion fruit has 30mg of Vitamin C.
Vitamin A
Passion fruit has 63 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and passion fruit has 64ug of Vitamin A.
Vitamin E
Strawberries and passion fruit contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and passion fruit has 0.02mg of Vitamin E.
Vitamin K
Strawberries and passion fruit contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and passion fruit has 0.7ug of Vitamin K.
The B Vitamins
Strawberry has more thiamin and pantothenic acid, however, passion fruit contains more riboflavin and niacin. Both passion fruit and strawberries contain significant amounts of Vitamin B6 and folate.
| Passion Fruit | Strawberries | |
|---|---|---|
| Thiamin | ~ | 0.024 MG |
| Riboflavin | 0.13 MG | 0.022 MG |
| Niacin | 1.5 MG | 0.386 MG |
| Pantothenic acid | ~ | 0.125 MG |
| Vitamin B6 | 0.1 MG | 0.047 MG |
| Folate | 14 UG | 24 UG |
Minerals
calcium
Strawberries and passion fruit contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and passion fruit has 12mg of calcium.
iron
Passion fruit has 290% more iron than strawberry - strawberry has 0.41mg 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 127% more potassium than strawberry - strawberry has 153mg 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 strawberry per 100 grams, however, strawberry contains more lutein + zeaxanthin than passion fruit per 100 grams.
| Passion Fruit | Strawberries | |
|---|---|---|
| beta-carotene | 743 UG | 7 UG |
| lutein + zeaxanthin | ~ | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Passion Fruit | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.065 G |
| Total | 0.001 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than strawberry per 100 grams.
| Passion Fruit | Strawberries | |
|---|---|---|
| linoleic acid | 0.41 G | 0.09 G |
| Total | 0.41 G | 0.09 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 Strawberries (Strawberries, raw) .
Passion Fruit g
()
|
Daily Values (%) |
Strawberries 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| 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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 strawberries or passion fruit contain more calories in 100 grams?Strawberry has 70% less calories than passion fruit - strawberry has 32 calories in 100g and passion fruit has 97 calories.
Does strawberries or passion fruit have more carbohydrates?
By weight, strawberry has 70% fewer carbohydrates than passion fruit - strawberry has 7.7g of carbs for 100g and passion fruit has 23.4g of carbohydrates.
Does strawberries or passion fruit contain more potassium?
Passion fruit is a rich source of potassium and it has 130% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and passion fruit has 348mg of potassium.