Passion fruit vs Pomegranate - Health impact and Nutrition Comparison
Although both Passion fruit and Pomegranate are packed with antioxidants and have many similarities, they differ in the nutrients they provide. Passion fruit is higher in calories, minerals, and vitamin C, while pomegranate is richer in zinc and vitamin K.
Table of contents
This article will compare Passion fruit and Pomegranate, focusing on their nutritional content and health impact. Here we will discuss the differences between raw passion fruits (1) and raw pomegranates (2).
Although Passion fruit and Pomegranate have more than 70% water, they differ in the distribution of various macronutrients. The quantities of nutrients they provide are shown and described below.
Passion fruit and Pomegranate are fruits. Hence, they both are low-calorie foods. However, Passion fruit is higher in calories.
In terms of carbs, Passion fruit is higher compared to Pomegranate.
Passion fruit provides 10.4g of dietary fiber per 100g, while the same serving of Pomegranate contains only 4g of it.
Passion fruits are especially rich in soluble fiber. Pomegranate is higher in net carbs: 100g has 14.7g of net carbs, while the same amount of Passion fruit contains 13g.
Passion fruit and Pomegranate are not animal food products. Hence, they are not supposed to contain much protein. Still, Passion fruit is higher in proteins than Pomegranate, but this difference is insignificant.
The two fruits are rich in different vitamins.
Passion fruit is an excellent source of vitamin C: it is three times higher in vitamin C (30mg per 100g) than Pomegranate (10mg per 100g).
Pomegranate is richer in vitamins B1, E, and K, while Passion fruit provides more vitamin B2, B3, B6, and A.
Passion fruit is the winner in this section. It is higher in calcium, magnesium, phosphorus, iron, and potassium.
Pomegranate is higher in zinc and is lower in sodium.
You can check the mineral composition of these two fruits in the chart below.
Antioxidants are chemicals that fight against oxidative stress, a process that causes cellular damage, various diseases, and premature aging (3).
Both Passion fruit and Pomegranate contain antioxidants, but the two fruits' antioxidant capacities are linked to different chemicals.
Pomegranates provide anthocyanins, hydrolyzable tannins, and punicalagins (4) (5).
Passion fruit contains other antioxidants: vitamin C, beta carotene, and polyphenols. Polyphenols have anti-inflammatory effects (6), and vitamin C supports the immune system (7).
According to a study, pomegranate fruit, juice, and extract can kill cancer cells or inhibit their spread in the body (8). Pomegranate juice showed the property of reducing the risk of death from prostate cancer (9).
Due to their beta carotene content, passion fruits are involved in lowering the risk of stomach, prostate, colon, and breast cancers (10) (11) (12) (13).
Passion fruit polyphenols reduce the risk of heart disease (6). It contains piceatannol, lowering blood pressure and heart rate (14).
Pomegranate juice reduces oxidative stress and inflammation in arteries, lowers blood pressure, and helps fight atherosclerosis (15).
Comparison summary table
|Lower in Sodium|
|Lower in price|
|Lower in Sugar|
|Lower in Saturated Fat|
|Lower in glycemic index|
|Rich in minerals|
|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|