Grapefruit vs. Passion fruit — Health Impact and Nutrition Comparison

Calories

The number of calories in passion fruit is over 2 times higher than in grapefruit. It has 97 calories per 100g, whereas grapefruit contains 42 calories per 100g.

Both are considered low-calorie fruits.

Carbs

Passion fruit contains over 2 times more carbohydrates compared to grapefruit. While it is 2 times higher in net carbs, passion fruit is almost 7 times richer in dietary fiber.

Due to the edible seeds, passion fruit is an excellent source of dietary fiber, falling in the top 10% of foods as its source.

Passion fruit provides 23.4g of carbohydrates per 100g serving (56% net carbs and 44% dietary fiber), whereas the same serving of grapefruit contains 10.7g of carbs (85% net carbs and 15% dietary fiber).

Fats and Protein

Both passion fruit and grapefruit have fats insignificant amounts of fats and protein

These fruits contain less than 1g of fats. Passion fruit contains 0.7g of fat, and grapefruit has 0.14g per 100g. Both fruits naturally contain no cholesterol or trans fats.

When it comes to protein, passion fruit provides 2.2g, and grapefruit has 0.77g of protein per 100g.

Minerals

Passion fruit is significantly richer in most minerals. It provides 20 times more iron, 6 times more selenium, and about 3 times more phosphorus, magnesium, potassium, and copper. Passion fruit is also higher in zinc.

Passion fruit falls in the range of the top 26% of foods as a source of potassium.

On the other hand, grapefruit has 2 times 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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Grapefruit

3

Passion fruit

7

Contains more CalciumCalcium	+83.3%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+222.2%
Contains more PotassiumPotassium	+157.8%
Contains more IronIron	+1900%
Contains more CopperCopper	+168.8%
Contains more ZincZinc	+42.9%
Contains more PhosphorusPhosphorus	+277.8%
Contains more SeleniumSelenium	+500%

Vitamins

Passion fruit is also the winner in the vitamin category. It provides 7 times more vitamin B3, 4 times more vitamin B2, and more vitamins A, B6, and K. Passion fruit falls in the top 18% of foods as a source of vitamin A.

Nevertheless. grapefruit is almost 7 times higher in vitamin E and contains vitamin B1, which passion fruit lacks.

Both have equal amounts of vitamin C and folate. In addition, both fruits 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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Grapefruit

3

Passion fruit

5

Contains more Vitamin EVitamin E	+550%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B5Vitamin B5	+∞%

Contains more Vitamin AVitamin A	+10.6%
Contains more Vitamin B2Vitamin B2	+319.4%
Contains more Vitamin B3Vitamin B3	+635.3%
Contains more Vitamin B6Vitamin B6	+88.7%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~30mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~14µg

~equal in Choline ~7.6mg

Glycemic Index

The glycemic index of passion fruit has been calculated to be 16 (1). Ruby Red grapefruit segments, canned in juice, have a higher glycemic index value of 47 (2). However, both are considered low glycemic index values.

Diabetes

Grapefruit juice has been researched to have the potential to ameliorate diabetes complications due to a compound called naringin (3). Citrus flavonoids have also been studied to have protective effects against oxidative stress, inflammation, diabetes, dyslipidemia, endothelial dysfunction, and atherosclerosis (4).

According to one study, passion fruit is high in polyphenols, especially piceatannol, which may improve insulin sensitivity in overweight men, potentially lowering the risk of type 2 diabetes when taken as a supplement (5).

Cancer

Numerous studies have found links between citrus consumption and reduced cancer risk. Grapefruits are high in vitamin C and flavonoids - powerful antioxidants that can protect against oxidative damage and cancer (6).

Passion fruit seeds contain high levels of piceatannol, which has been researched to inhibit the migration and growth of breast cancer cells (7).

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Passion fruit may decrease the risk of coronary heart disease by lowering endothelial dysfunction (8). 

That being said, grapefruit should not be consumed by people taking statins  (Atorvastatin, Rosuvastatin, Fluvastatin, and Lovastatin), which are essential for decreasing cholesterol levels in the blood.

In addition, grapefruit may prolong the QT interval in the ECG. The effect is significant in healthy volunteers, female patients, and LQTS (prolonged QT interval syndrome) patients. LQTS can increase the risk of mortality (9). These effects are unknown for passion fruit.

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 (10).

Passion fruit is generally safe for most people, but allergies can occur in rare cases. People who are allergic to latex may also have allergic reactions to passion fruit (11).