Passion fruit vs. Grapefruit — Health Impact and Nutrition Comparison
Passion fruit contains 7 times more fiber, 20 times more iron, and more vitamin B3, phosphorus, potassium, and vitamin B2 than 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 net carbs and sugars and is lower in calories than passion fruit.
Grapefruit has negative drug interactions with statins and should be consumed with care.
Table of contents
This article will discuss the main differences between passion fruit and grapefruit nutrition, largely focusing on their nutrition and health impact.
Classification and Varieties
Grapefruits are a cross between a pomelo and sweet oranges, belonging to the Citrus genus.
The most common grapefruit varieties are red grapefruits, white grapefruits, pink grapefruits, and Star Ruby grapefruits.
Passion fruit or granadilla is the fruit of the Passiflora vine, which belongs to the genus Passiflora.
Purple, yellow, and sweet granadilla are the most common types of passion fruit.
Taste and Appearance
Passion fruit has a sweet-tart tropical flavor with aromatic pulp and small seeds, while grapefruit has a tangier and more bitter taste with juicy flesh.
Passion fruit has thick, wrinkled skin in purple or yellow, while grapefruit has smooth skin in shades of yellow, pink, or red.
Inside, the pulp of passion fruit is a vibrant orange or yellow color with numerous small, black edible seeds. When cut open, the flesh of grapefruit is segmented and ranges from pale yellow to deep pink or red, depending on the variety.
You can find nutritional infographics at the bottom of this page that visually show the differences between 100g servings of purple passion fruit and pink and red grapefruit.
However, one average grapefruit weighs about 154g, while one average passion fruit is approximately 18g.
Passion fruit is somewhat denser in nutrients, consisting of 73% water and 27% nutrients, while grapefruit is made up of 88% water and 12% nutrients. The main macronutrient in both these fruits is carbohydrates.
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.
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.
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.
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.
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.
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).
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).
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.
Downsides and Risks
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).
- The Health Benefits of Citrus Fruits
Fat Type Comparison
Comparison summary table
|Rich in minerals|
|Lower in Glycemic Index|
|Lower in Sugar|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in price|
|Lower in Cholesterol||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||64µg||58µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
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Vitamins & Minerals Daily Need Coverage Score
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
- Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/nutrients
- Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.