Grapefruit vs Passion fruit - Health impact and Nutrition Comparison

Summary

Passion fruit contains more fiber, iron, Vitamin B3, phosphorus, potassium, and Vitamin B2 than a grapefruit. The glycemic index of passion fruit is lower.

On the other hand, grapefruit is richer in calcium, Vitamin B1, and Vitamin E. It also has less saturated fat and sodium than passion fruit.

Introduction

This article will discuss the main differences in the nutrition of passion fruit and grapefruit.

Varieties

Grapefruits are a cross between a pomelo and sweet oranges: they belong to the Citrus genus. Grapefruit has yellow-orange skin. The most common grapefruit types are red Grapefruits, White Grapefruits, Pink Grapefruits, and Star Ruby Grapefruits. Passion fruit is the fruit of the Passiflora vine, which belongs to the genus Passiflora and has a tough rind on the outside and a juicy, seed-filled center. Purple passion fruit, yellow passion fruit, and sweet granadilla are the most common types of passion fruit.

Nutrition

You can find nutritional infographics at the bottom of this page that visually show the differences between passion fruit and grapefruit.

Calories

The number of calories in passion fruit is two times higher than in grapefruit. It has 97 calories per 100g, whereas grapefruit contains 42 calories per 100g.

Both are considered low-calorie fruits.

Fats

Both passion fruit and grapefruit have fats of less than 1g. Passion fruit contains 0.7g of fat, and grapefruit has 0.14g of fat per 100g.

Carbs

Passion fruit contains two times high levels of carbs. It has 23.38g of carbs per 100g. Of that 23.38g, 10g is fiber, and 13g are net carbs. Grapefruit has only 11g of carbs per 100g, of which 1.6g is fiber and 9g are net carbs.

Cholesterol

Both fruits have no cholesterol.

Protein

Both passion fruit and grapefruit have a tiny amount of protein. Passion fruit has 2.2g, and grapefruit has 0.77g of protein per 100g.

Minerals

Passion fruit provides a relatively higher amount of minerals. It has more copper, potassium, magnesium, zinc, iron, and phosphorus. The amount of iron is 19 times higher in passion fruit. Passion fruit falls in the range of the top 26% of foods as a source of potassium.

On the other hand, grapefruit has more calcium and less sodium than passion fruit.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Grapefruit

2

:

6

Passion fruit

Contains more Calcium +83.3%

Contains less Sodium -100%

Contains more Iron +1900%

Contains more Magnesium +222.2%

Contains more Phosphorus +277.8%

Contains more Potassium +157.8%

Contains more Zinc +42.9%

Contains more Copper +168.8%

Grapefruit

Passion fruit

Contains more Calcium +83.3%

Contains less Sodium -100%

Contains more Iron +1900%

Contains more Magnesium +222.2%

Contains more Phosphorus +277.8%

Contains more Potassium +157.8%

Contains more Zinc +42.9%

Contains more Copper +168.8%

Vitamins

Passion fruit contains a significantly higher amount of vitamins. It provides more Vitamin A, Vitamin B3, Vitamin B2, Vitamin B6, and Vitamin K. Passion fruit falls in the top 18% of foods as a source of Vitamin A.

Grapefruit has more Vitamin E and Vitamin B1.

Both have equal amounts of Vitamin C and folate. In addition, both fruit fall in the top 15% of foods as a source of Vitamin C, and 100g of each can cover half of your daily Vitamin C need.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

Grapefruit

4

:

6

Passion fruit

Contains more Vitamin E +550%

Contains more Vitamin B1 +∞%

Contains more Vitamin A +10.6%

Contains more Vitamin B2 +319.4%

Contains more Vitamin B3 +635.3%

Contains more Vitamin B6 +88.7%

Contains more Vitamin K +∞%

Equal in Vitamin C - 30

Equal in Folate - 14

Grapefruit

Passion fruit

Contains more Vitamin E +550%

Contains more Vitamin B1 +∞%

Contains more Vitamin A +10.6%

Contains more Vitamin B2 +319.4%

Contains more Vitamin B3 +635.3%

Contains more Vitamin B6 +88.7%

Contains more Vitamin K +∞%

Equal in Vitamin C - 30

Equal in Folate - 14

Glycemic Index

The estimated glycemic index of passion fruit is 16, whereas the glycemic index of grapefruit is about 25. Both are considered low GI food.

Health Benefits

Diabetes

Eating citrus fruits, like a grapefruit, regularly may help prevent insulin resistance, which can lead to diabetes. In one study [1], diabetic animals given grapefruit had lower blood glucose levels. Grapefruits are also high in Vitamin C, which has anti-diabetic and anti-hyperglycemic properties [2].

According to one study [3], passion fruit is high in polyphenols, especially piceatannol. When taken as a supplement, polyphenols may improve insulin sensitivity in overweight men, potentially lowering the risk of type 2 diabetes.

Cancer

Numerous studies have found links between citrus consumption and reducing cancer risk. Grapefruits are high in Vitamin C and flavonoids, powerful antioxidants that protect against oxidative damage and cancer [4].

Passion fruit contains a high amount of beta carotene. Diets high in plant-based beta carotene have been linked to a lower risk of certain cancers, including prostate, colon, stomach, and breast cancer [5].

Cardiovascular Health

According to the study, grapefruits can help lower the risk of cardiovascular disease. It has antioxidative properties similar to Vitamin C and contains a high amount of pectins that may lower blood lipid levels, lowering the risk of atherosclerosis [6]. On the other hand, passion fruit is high in polyphenols, with anti-inflammatory and antioxidant properties. They may lower your chances of chronic inflammation and heart disease [7].

Downsides and Risks

Allergy

If you have a citrus allergy, you may be allergic to grapefruits. The most common symptoms are intense tingling and itching of the lips, tongue, and throat [8].

Passion fruit is generally safe for most people, but allergies can occur in rare cases. People who are allergic to latex may have allergic reactions if they consume passion fruit [9].

References

1. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0153241
2. https://pubmed.ncbi.nlm.nih.gov/30962863/
3. https://pubmed.ncbi.nlm.nih.gov/29057795/
4. The Health Benefits of Citrus Fruits
5. https://pubmed.ncbi.nlm.nih.gov/14973107/
6. https://pubmed.ncbi.nlm.nih.gov/33245267/
7. https://pubmed.ncbi.nlm.nih.gov/25616409/
8. https://pubmed.ncbi.nlm.nih.gov/23308273/
9. https://pubmed.ncbi.nlm.nih.gov/12440950/