Passion fruit vs Pomelo - Health impact and Nutrition Comparison
Passion fruit provides more fiber, iron, Vitamin B3, Vitamin B2, phosphorus, and magnesium; it is also lower in glycemic index.
Pomelo has more Vitamin C and Vitamin A. It is also lower in sugars, saturated fats, and sodium.
Table of contents
We will discuss the similarities and differences between pomelo and passion fruit, focusing on nutrition and health impact.
What's The Actual Difference?
Passion fruits belong to the genus Passiflora and pomelo is the largest citrus fruit from the Citrus genus.
Passion fruit has a solid shell, and the pulp on the inside has a jelly-like consistency and is filled with tiny seeds. On the outside, passion fruits are typically dark purple, sometimes wrinkly, spheres, while pomelos' pulp varies from pale yellow to pink. Pomelos have a thick, soft rind and can be stored for a long time.
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.
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.
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.
Both pomelo and passion fruit have fats of less than 1g.
Passion fruit has two times more carbs than pomelo. It has 23.38g per 100g, whereas pomelo has only 9.62g per 100g
Passion fruit falls in the range of the top 10% of foods as a source of fiber. Passion fruit has ten times more fiber than pomelo: 10.4g of fiber per 100g, while pomelo contains only 1g of fiber.
Both foods have no cholesterol.
One 21-day rat study  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 .
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 .
According to another study , 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 , higher dietary fiber intake was associated with a lower risk of type 2 diabetes.
In one study , 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 .
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 .
Comparison summary table
|Lower in Sugar|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in price|
|Lower in glycemic index|
|Rich in minerals|
|Rich in vitamins|
|Lower in Cholesterol||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|