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Passion fruit vs. Pomegranate — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on July 29, 2024
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Passion fruit
vs
Pomegranate

Summary

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

  1. Introduction
    1. Macronutrients
      1. Calories
        1. Carbs
          1. Protein
            1. Vitamins
              1. Minerals
                1. Glycemic Index
                2. Health Impact
                  1. Antioxidants
                    1. Cancer
                      1. Cardiovascular Health
                      2. References

                        Introduction

                        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 and raw pomegranates.

                        Macronutrients

                        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.

                        Calories

                        Passion fruits are higher in calories than pomegranates. 

                        Carbs

                        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.

                        Protein

                        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.

                        Vitamins

                        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.

                        Vitamin Comparison

                        Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
                        Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 100% 76% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
                        Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
                        Contains more Vitamin CVitamin C +194.1%
                        Contains more Vitamin AVitamin A +∞%
                        Contains more Vitamin B2Vitamin B2 +145.3%
                        Contains more Vitamin B3Vitamin B3 +411.9%
                        Contains more Vitamin B6Vitamin B6 +33.3%
                        Contains more Vitamin EVitamin E +2900%
                        Contains more Vitamin B1Vitamin B1 +∞%
                        Contains more Vitamin KVitamin K +2242.9%
                        Contains more FolateFolate +171.4%
                        ~equal in Vitamin D ~0µg
                        ~equal in Vitamin B12 ~0µg
                        ~equal in Choline ~7.6mg

                        Minerals

                        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.

                        Mineral Comparison

                        Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
                        Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
                        Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
                        Contains more MagnesiumMagnesium +141.7%
                        Contains more CalciumCalcium +20%
                        Contains more PotassiumPotassium +47.5%
                        Contains more IronIron +433.3%
                        Contains more PhosphorusPhosphorus +88.9%
                        Contains more SeleniumSelenium +20%
                        Contains more CopperCopper +83.7%
                        Contains more ZincZinc +250%
                        Contains less SodiumSodium -89.3%

                        Glycemic Index

                        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.

                        Health Impact

                        Antioxidants

                        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).

                        Cancer

                        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).

                        Cardiovascular Health

                        Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

                        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).

                        Regularly incorporating these fruits into your diet may help reduce cardiovascular risk.

                        References

                        1. https://glycemicindex.com/gi-search/ food_name=pomegranate%20juice
                        2. The glycemic index (GI)
                        3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316255/
                        4. https://pubmed.ncbi.nlm.nih.gov/28125044/
                        5. https://pubmed.ncbi.nlm.nih.gov/28867799/
                        6. https://pubmed.ncbi.nlm.nih.gov/25616409/
                        7. https://pubmed.ncbi.nlm.nih.gov/16373990/
                        8. https://pubmed.ncbi.nlm.nih.gov/23359482/
                        9. https://pubmed.ncbi.nlm.nih.gov/16818701/
                        10. https://pubmed.ncbi.nlm.nih.gov/12010859/
                        11. https://pubmed.ncbi.nlm.nih.gov/14973107/
                        12. https://pubmed.ncbi.nlm.nih.gov/17284749/
                        13. https://pubmed.ncbi.nlm.nih.gov/10648274/
                        14. https://researchmap.jp/7000012136/published_papers/33281381/attachment_file.pdf
                        15. https://pubs.rsc.org/en/content/articlelanding/2016/fo/c6fo01067a/unauth
                        16. https://www.frontiersin.org/articles/10.3389/fphar.2018.00544/
                        17. https://pubmed.ncbi.nlm.nih.gov/23908863/
                        Article author photo Ani Harutyunyan
                        Education: General Medicine at YSMU
                        Last updated: July 29, 2024
                        Medically reviewed by Igor Bussel

                        Infographic

                        Passion fruit vs Pomegranate infographic
                        Infographic link

                        Macronutrient Comparison

                        Macronutrient breakdown side-by-side comparison
                        2% 23% 73%
                        Protein: 2.2 g
                        Fats: 0.7 g
                        Carbs: 23.38 g
                        Water: 72.93 g
                        Other: 0.79 g
                        2% 19% 78%
                        Protein: 1.67 g
                        Fats: 1.17 g
                        Carbs: 18.7 g
                        Water: 77.93 g
                        Other: 0.53 g
                        Contains more ProteinProtein +31.7%
                        Contains more CarbsCarbs +25%
                        Contains more OtherOther +49.1%
                        Contains more FatsFats +67.1%
                        ~equal in Water ~77.93g

                        Fat Type Comparison

                        Fat type breakdown side-by-side comparison
                        11% 15% 74%
                        Saturated Fat: Sat. Fat 0.059 g
                        Monounsaturated Fat: Mono. Fat 0.086 g
                        Polyunsaturated fat: Poly. Fat 0.411 g
                        41% 32% 27%
                        Saturated Fat: Sat. Fat 0.12 g
                        Monounsaturated Fat: Mono. Fat 0.093 g
                        Polyunsaturated fat: Poly. Fat 0.079 g
                        Contains less Sat. FatSaturated Fat -50.8%
                        Contains more Poly. FatPolyunsaturated fat +420.3%
                        ~equal in Monounsaturated Fat ~0.093g

                        Comparison summary table

                        Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
                        Passion fruit Pomegranate
                        Lower in Sodium ok
                        Lower in price ok
                        Lower in Sugar ok
                        Lower in Saturated Fat ok
                        Lower in Glycemic Index ok
                        Rich in minerals ok
                        Lower in Cholesterol Equal
                        Rich in vitamins Equal

                        All nutrients comparison - raw data values

                        Nutrient Passion fruit Pomegranate Opinion
                        Calories 97kcal 83kcal Passion fruit
                        Protein 2.2g 1.67g Passion fruit
                        Fats 0.7g 1.17g Pomegranate
                        Vitamin C 30mg 10.2mg Passion fruit
                        Net carbs 12.98g 14.7g Pomegranate
                        Carbs 23.38g 18.7g Passion fruit
                        Magnesium 29mg 12mg Passion fruit
                        Calcium 12mg 10mg Passion fruit
                        Potassium 348mg 236mg Passion fruit
                        Iron 1.6mg 0.3mg Passion fruit
                        Sugar 11.2g 13.67g Passion fruit
                        Fiber 10.4g 4g Passion fruit
                        Copper 0.086mg 0.158mg Pomegranate
                        Zinc 0.1mg 0.35mg Pomegranate
                        Phosphorus 68mg 36mg Passion fruit
                        Sodium 28mg 3mg Pomegranate
                        Vitamin A 1272IU 0IU Passion fruit
                        Vitamin A 64µg 0µg Passion fruit
                        Vitamin E 0.02mg 0.6mg Pomegranate
                        Manganese 0.119mg Pomegranate
                        Selenium 0.6µg 0.5µg Passion fruit
                        Vitamin B1 0mg 0.067mg Pomegranate
                        Vitamin B2 0.13mg 0.053mg Passion fruit
                        Vitamin B3 1.5mg 0.293mg Passion fruit
                        Vitamin B5 0.377mg Pomegranate
                        Vitamin B6 0.1mg 0.075mg Passion fruit
                        Vitamin K 0.7µg 16.4µg Pomegranate
                        Folate 14µg 38µg Pomegranate
                        Choline 7.6mg 7.6mg
                        Saturated Fat 0.059g 0.12g Passion fruit
                        Monounsaturated Fat 0.086g 0.093g Pomegranate
                        Polyunsaturated fat 0.411g 0.079g Passion fruit

                        Which food is preferable for your diet?

                        ok
                        ok
                        is better in case of low diet
                        Passion fruit Pomegranate
                        Low Calories diet ok
                        Low Fats diet ok
                        Low Carbs diet ok
                        Low Glycemic Index diet ok

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                        Vitamins & Minerals Daily Need Coverage Score

                        The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
                        Vitamins Daily Need Coverage Score
                        21%
                        Passion fruit
                        15%
                        Pomegranate
                        Minerals Daily Need Coverage Score
                        18%
                        Passion fruit
                        14%
                        Pomegranate

                        Comparison summary

                        Which food contains less Sodium?
                        Pomegranate
                        Pomegranate contains less Sodium (difference - 25mg)
                        Which food is cheaper?
                        Pomegranate
                        Pomegranate is cheaper (difference - $1)
                        Which food is lower in Sugar?
                        Passion fruit
                        Passion fruit is lower in Sugar (difference - 2.47g)
                        Which food is lower in Saturated Fat?
                        Passion fruit
                        Passion fruit is lower in Saturated Fat (difference - 0.061g)
                        Which food is lower in glycemic index?
                        Passion fruit
                        Passion fruit is lower in glycemic index (difference - 16)
                        Which food is richer in minerals?
                        Passion fruit
                        Passion fruit is relatively richer in minerals
                        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

                        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.

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

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