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Passion fruit vs Pomelo - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on June 10, 2022
Education: Nutrition & Microbiology at YSU
Passion fruit
vs
Pomelo

Summary

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.

Introduction

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.

Nutrition

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 204% 9% 7% 5% 0% 9% 0% 0% 0%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 5% 8% 20% 1% 3% 16%
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%

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.

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

Fiber

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.

Cholesterol

Both foods have no cholesterol.

Health Impact

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].

Side Effects

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].

References

  1. https://pubmed.ncbi.nlm.nih.gov/31281355/
  2. https://pubmed.ncbi.nlm.nih.gov/25616409/
  3. https://pubmed.ncbi.nlm.nih.gov/29058284/
  4. https://pubmed.ncbi.nlm.nih.gov/29057795/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8015811/
  6. https://pubmed.ncbi.nlm.nih.gov/30966454/
  7. https://pubmed.ncbi.nlm.nih.gov/14973107/
  8. https://pubmed.ncbi.nlm.nih.gov/29723936/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: June 10, 2022

Infographic

Passion fruit vs Pomelo infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Passion fruit Pomelo
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Pomelo Opinion
Net carbs 12.98g 8.62g Passion fruit
Protein 2.2g 0.76g Passion fruit
Fats 0.7g 0.04g Passion fruit
Carbs 23.38g 9.62g Passion fruit
Calories 97kcal 38kcal Passion fruit
Starch g g
Fructose g g
Sugar 11.2g g Pomelo
Fiber 10.4g 1g Passion fruit
Calcium 12mg 4mg Passion fruit
Iron 1.6mg 0.11mg Passion fruit
Magnesium 29mg 6mg Passion fruit
Phosphorus 68mg 17mg Passion fruit
Potassium 348mg 216mg Passion fruit
Sodium 28mg 1mg Pomelo
Zinc 0.1mg 0.08mg Passion fruit
Copper 0.086mg 0.048mg Passion fruit
Vitamin A 1272IU 8IU Passion fruit
Vitamin E 0.02mg mg Passion fruit
Vitamin D 0IU IU Passion fruit
Vitamin D 0µg µg Passion fruit
Vitamin C 30mg 61mg Pomelo
Vitamin B1 0mg 0.034mg Pomelo
Vitamin B2 0.13mg 0.027mg Passion fruit
Vitamin B3 1.5mg 0.22mg Passion fruit
Vitamin B5 mg mg
Vitamin B6 0.1mg 0.036mg Passion fruit
Folate 14µg µg Passion fruit
Vitamin B12 0µg 0µg
Vitamin K 0.7µg µg Passion fruit
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.059g g Pomelo
Monounsaturated Fat 0.086g g Passion fruit
Polyunsaturated fat 0.411g g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Pomelo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Passion fruit
19
Pomelo
Mineral Summary Score
22
Passion fruit
7
Pomelo

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Passion fruit
5%
Pomelo
Carbohydrates
23%
Passion fruit
10%
Pomelo
Fats
3%
Passion fruit
0%
Pomelo

Comparison summary

Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Pomelo
Pomelo is lower in Saturated Fat (difference - 0.059g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.7)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/nutrients
  2. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.