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Grapefruit vs Passion fruit - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on May 27, 2022
Education: Nutrition & Microbiology at YSU
Grapefruit
vs
Passion fruit

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
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 3% 7% 8% 12% 0% 2% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
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
:
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
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/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: May 27, 2022

Infographic

Grapefruit vs Passion fruit infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Grapefruit Passion fruit
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Grapefruit Passion fruit Opinion
Net carbs 9.06g 12.98g Passion fruit
Protein 0.77g 2.2g Passion fruit
Fats 0.14g 0.7g Passion fruit
Carbs 10.66g 23.38g Passion fruit
Calories 42kcal 97kcal Passion fruit
Starch 0g g Grapefruit
Fructose 1.77g g Grapefruit
Sugar 6.89g 11.2g Grapefruit
Fiber 1.6g 10.4g Passion fruit
Calcium 22mg 12mg Grapefruit
Iron 0.08mg 1.6mg Passion fruit
Magnesium 9mg 29mg Passion fruit
Phosphorus 18mg 68mg Passion fruit
Potassium 135mg 348mg Passion fruit
Sodium 0mg 28mg Grapefruit
Zinc 0.07mg 0.1mg Passion fruit
Copper 0.032mg 0.086mg Passion fruit
Vitamin A 1150IU 1272IU Passion fruit
Vitamin E 0.13mg 0.02mg Grapefruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 30mg Grapefruit
Vitamin B1 0.043mg 0mg Grapefruit
Vitamin B2 0.031mg 0.13mg Passion fruit
Vitamin B3 0.204mg 1.5mg Passion fruit
Vitamin B5 0.262mg mg Grapefruit
Vitamin B6 0.053mg 0.1mg Passion fruit
Folate 13µg 14µg Passion fruit
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.7µg Passion fruit
Tryptophan 0.008mg mg Grapefruit
Threonine 0.013mg mg Grapefruit
Isoleucine 0.008mg mg Grapefruit
Leucine 0.015mg mg Grapefruit
Lysine 0.019mg mg Grapefruit
Methionine 0.007mg mg Grapefruit
Phenylalanine 0.013mg mg Grapefruit
Valine 0.015mg mg Grapefruit
Histidine 0.008mg mg Grapefruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.021g 0.059g Grapefruit
Monounsaturated Fat 0.02g 0.086g Passion fruit
Polyunsaturated fat 0.036g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit Passion fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Grapefruit
23
Passion fruit
Mineral Summary Score
6
Grapefruit
22
Passion fruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Grapefruit
13%
Passion fruit
Carbohydrates
11%
Grapefruit
23%
Passion fruit
Fats
1%
Grapefruit
3%
Passion fruit

Comparison summary

Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 4.31g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/nutrients
  2. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.