Passion fruit vs. Pomegranate — Health Impact and Nutrition Comparison
Passion fruit is higher in calories, minerals, fiber, magnesium, phosphorus, potassium, Vitamin A, and vitamin C, while pomegranate is richer in zinc and vitamin K. Pomegranates also have less sodium.
Table of contents
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 fruits are higher in calories than pomegranates.
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 Pomegranates 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 vitamins 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.
The glycemic index of pomegranate is unknown, but existing research allows us to infer its impact on blood glucose levels. According to The International Tables of Glycemic Index, pomegranate juice from Australia has a glycemic index of 53, classifying it as low on the glycemic index scale (1) (2).
The glycemic index of passion fruit is equal to 16, which is classified as low GI.
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 punicalagin (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 and pomegranate may decrease the risk of coronary heart disease by lowering endothelial dysfunction. They contain polyphenols, which have antiatherosclerotic effects because they reduce the concentration of free active radicals, which can damage vascular endothelial cells (14).
Passion fruit contains piceatannol, which may decrease the concentration of total cholesterol and triglyceride levels (15). Pomegranate juice consumption may lower LDL (bad cholesterol) levels in the blood (16,17).
- https://glycemicindex.com/gi-search/ food_name=pomegranate%20juice
- The glycemic index (GI)
Fat Type Comparison
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
|Vitamin A RAE||64µg||0µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
People also compare
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
- Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.