Passion fruit vs Grapefruit - Health impact and Nutrition Comparison
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.
Table of contents
This article will discuss the main differences in the nutrition of passion fruit and grapefruit.
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.
You can find nutritional infographics at the bottom of this page that visually show the differences between passion fruit and grapefruit.
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.
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.
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.
Both fruits have no cholesterol.
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.
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.
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.
The estimated glycemic index of passion fruit is 16, whereas the glycemic index of grapefruit is about 25. Both are considered low GI food.
Eating citrus fruits, like a grapefruit, regularly may help prevent insulin resistance, which can lead to diabetes. In one study , diabetic animals given grapefruit had lower blood glucose levels. Grapefruits are also high in Vitamin C, which has anti-diabetic and anti-hyperglycemic properties .
According to one study , 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.
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 .
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 .
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 . 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 .
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 .
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 .
- The Health Benefits of Citrus Fruits
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
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|