Pomegranate vs. Passion fruit — Health Impact and Nutrition Comparison

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.

Pomegranate

5

100 g 300 g

Passion fruit

5

100 g 300 g 1 fruit without refuse - 18g1 cup - 236g

Contains more Vitamin EVitamin E	+2900%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+2242.9%
Contains more FolateFolate	+171.4%

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%

~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.

Pomegranate

4

100 g 300 g

Passion fruit

6

100 g 300 g 1 fruit without refuse - 18g1 cup - 236g

Contains more CopperCopper	+83.7%
Contains more ZincZinc	+250%
Contains less SodiumSodium	-89.3%
Contains more ManganeseManganese	+∞%

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%

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.

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

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.