Passion fruit vs. Pomelo — Health Impact and Nutrition Comparison

Taste

Pomello has a taste similar to grapefruit flavor: it is tart, acidic, and has a sweet aftertaste. Read more about the pomelo and grapefruit differences in this article. 

In contrast, passion fruit has a unique taste that is a combination of sweet and sour, with citrusy notes. 

Calories

Passion fruit has two times more calories than pomelo. It contains 97 calories per 100g, while pomelo contains only 38 calories per 100g. Pomelo is considered low-calories food.

Vitamins

Passion fruit contains more Vitamin A, Vitamin B2, Vitamin B3, and Vitamin B6 than pomelo.

Vitamin B3 is three times higher, and Vitamin A is 15 times higher in passion fruit than in pomelo.

On the other hand, pomelo is higher in Vitamin C and Vitamin B1. Moreover, pomelo falls in the range of the top 12% of foods as a source of Vitamin C.

Both have no Vitamin D and Vitamin B12.

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.

Passion fruit

8

:

2

Pomelo

Contains more Vitamin A +15800%

Contains more Vitamin B2 +381.5%

Contains more Vitamin B3 +581.8%

Contains more Vitamin B6 +177.8%

Contains more Vitamin C +103.3%

Contains more Vitamin B1 +∞%

Passion fruit

Pomelo

Contains more Vitamin A +15800%

Contains more Vitamin B2 +381.5%

Contains more Vitamin B3 +581.8%

Contains more Vitamin B6 +177.8%

Contains more Vitamin C +103.3%

Contains more Vitamin B1 +∞%

Minerals

Passion fruit has a relatively higher amount of minerals—more calcium, copper, potassium, magnesium, zinc, iron, and phosphorus.

The amount of iron is 13 times higher in passion fruit. Besides, this fruit falls in the range of the top 26% of foods as a source of potassium.

On the other hand, pomelo has less sodium than passion fruit.

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.

Passion fruit

8

:

2

Pomelo

Contains more Calcium +200%

Contains more Iron +1354.5%

Contains more Magnesium +383.3%

Contains more Phosphorus +300%

Contains more Potassium +61.1%

Contains more Zinc +25%

Contains more Copper +79.2%

Contains less Sodium -96.4%

Passion fruit

Pomelo

Contains more Calcium +200%

Contains more Iron +1354.5%

Contains more Magnesium +383.3%

Contains more Phosphorus +300%

Contains more Potassium +61.1%

Contains more Zinc +25%

Contains more Copper +79.2%

Contains less Sodium -96.4%

Fats

Both pomelo and passion fruit have fats of less than 1g.

Carbs

Passion fruit has two times more carbs than pomelo. It has 23.38g per 100g, whereas pomelo has only 9.62g per 100g.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Passion fruit

4

:

1

Pomelo

Contains more Protein +189.5%

Contains more Fats +1650%

Contains more Carbs +143%

Contains more Other +64.6%

Contains more Water +22.2%

Passion fruit

Protein: 2.2 g

Fats: 0.7 g

Carbs: 23.38 g

Water: 72.93 g

Other: 0.79 g

Pomelo

Protein: 0.76 g

Fats: 0.04 g

Carbs: 9.62 g

Water: 89.1 g

Other: 0.48 g

Contains more Protein +189.5%

Contains more Fats +1650%

Contains more Carbs +143%

Contains more Other +64.6%

Contains more Water +22.2%

Glycemic Index

The glycemic index of passion fruit is 16, which is considered a low GI. The glycemic index of pomelo is 78, which is considered a high GI.

Cardiovascular Health

One 21-day rat study [1] shows that supplementing with concentrated pomelo extract reduces triglyceride levels by up to 21%, total cholesterol by up to 6%, and LDL cholesterol by up to 41%.

Passion fruit is high in polyphenols, which have anti-inflammatory and antioxidant properties. They may help lower the chances of chronic inflammation and heart disease [2].

Diabetes

Although pomelo is classified as a high glycemic index fruit, it has a low glycemic load, which means that eating it does not cause a blood sugar spike [3].

According to another study [4], passion fruit is high in piceatannol. When taken as a supplement, this polyphenol may improve insulin sensitivity in overweight men, potentially lowering the risk of type 2 diabetes.

Besides, passion fruit is exceptionally high in fiber. Fiber may slow digestion and allow sugars to break down more slowly. Consumption of high dietary fiber foods may help prevent diabetes. According to the current study [5], higher dietary fiber intake was associated with a lower risk of type 2 diabetes.

Cancer

In one study [6], pomelo peel extract suppressed tumor growth, boosted the immune system, and killed mouse cancer cells. However, more research is needed on humans.

Passion fruit contains a lot 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 [7].

Allergy

Passion fruit is generally safe for most people, but allergies can occur in rare cases. People who are allergic to latex are at risk. People who are allergic to citrus fruit peels are frequently allergic to limonene, a chemical found in pomelo. Itching in the lips, mouth, or throat may occur when an allergy occurs [8].