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Pomegranate vs Passion fruit - Health impact and Nutrition Comparison

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Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on July 13, 2022
Education: General Medicine at YSMU
Pomegranate
vs
Passion fruit

Summary

Although both Passion fruit and Pomegranate are packed with antioxidants and have many similarities, they differ in the nutrients they provide. Passion fruit is higher in calories, minerals, and vitamin C, while pomegranate is richer in zinc and vitamin K.

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 (1) and raw pomegranates (2).

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 fruit and Pomegranate are fruits. Hence, they both are low-calorie foods. However, Passion fruit is higher in calories.

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 Pomegranate 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 vitamin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +2900%
Contains more Vitamin B1 +∞%
Contains more Folate +171.4%
Contains more Vitamin K +2242.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +194.1%
Contains more Vitamin B2 +145.3%
Contains more Vitamin B3 +411.9%
Contains more Vitamin B6 +33.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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%
Contains more Vitamin E +2900%
Contains more Vitamin B1 +∞%
Contains more Folate +171.4%
Contains more Vitamin K +2242.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +194.1%
Contains more Vitamin B2 +145.3%
Contains more Vitamin B3 +411.9%
Contains more Vitamin B6 +33.3%

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -89.3%
Contains more Zinc +250%
Contains more Copper +83.7%
Contains more Calcium +20%
Contains more Iron +433.3%
Contains more Magnesium +141.7%
Contains more Phosphorus +88.9%
Contains more Potassium +47.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Contains less Sodium -89.3%
Contains more Zinc +250%
Contains more Copper +83.7%
Contains more Calcium +20%
Contains more Iron +433.3%
Contains more Magnesium +141.7%
Contains more Phosphorus +88.9%
Contains more Potassium +47.5%

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 punicalagins (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

Passion fruit polyphenols reduce the risk of heart disease (6). It contains piceatannol, lowering blood pressure and heart rate (14).

Pomegranate juice reduces oxidative stress and inflammation in arteries, lowers blood pressure, and helps fight atherosclerosis (15).

REFERENCES

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/nutrients
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  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://pubmed.ncbi.nlm.nih.gov/29057795/
  15. https://pubmed.ncbi.nlm.nih.gov/28608832/
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: July 13, 2022

Infographic

Pomegranate vs Passion fruit 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.
Pomegranate Passion fruit
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 Pomegranate Passion fruit Opinion
Net carbs 14.7g 12.98g Pomegranate
Protein 1.67g 2.2g Passion fruit
Fats 1.17g 0.7g Pomegranate
Carbs 18.7g 23.38g Passion fruit
Calories 83kcal 97kcal Passion fruit
Starch g g
Fructose g g
Sugar 13.67g 11.2g Passion fruit
Fiber 4g 10.4g Passion fruit
Calcium 10mg 12mg Passion fruit
Iron 0.3mg 1.6mg Passion fruit
Magnesium 12mg 29mg Passion fruit
Phosphorus 36mg 68mg Passion fruit
Potassium 236mg 348mg Passion fruit
Sodium 3mg 28mg Pomegranate
Zinc 0.35mg 0.1mg Pomegranate
Copper 0.158mg 0.086mg Pomegranate
Vitamin A 0IU 1272IU Passion fruit
Vitamin E 0.6mg 0.02mg Pomegranate
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10.2mg 30mg Passion fruit
Vitamin B1 0.067mg 0mg Pomegranate
Vitamin B2 0.053mg 0.13mg Passion fruit
Vitamin B3 0.293mg 1.5mg Passion fruit
Vitamin B5 0.377mg mg Pomegranate
Vitamin B6 0.075mg 0.1mg Passion fruit
Folate 38µg 14µg Pomegranate
Vitamin B12 0µg 0µg
Vitamin K 16.4µg 0.7µg Pomegranate
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 0.12g 0.059g Passion fruit
Monounsaturated Fat 0.093g 0.086g Pomegranate
Polyunsaturated fat 0.079g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Passion fruit
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
16
Pomegranate
23
Passion fruit
Mineral Summary Score
15
Pomegranate
22
Passion fruit

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
10%
Pomegranate
13%
Passion fruit
Carbohydrates
19%
Pomegranate
23%
Passion fruit
Fats
5%
Pomegranate
3%
Passion fruit

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

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.