Pomelo vs. Passion fruit — Health Impact and Nutrition Comparison

Taste

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

In contrast, passion fruit has a unique taste that combines 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 a low-calorie 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.

Pomelo

2

Passion fruit

8

Contains more Vitamin CVitamin C	+103.3%
Contains more Vitamin B1Vitamin B1	+∞%

Contains more Vitamin AVitamin A	+15800%
Contains more Vitamin B2Vitamin B2	+381.5%
Contains more Vitamin B3Vitamin B3	+581.8%
Contains more Vitamin B6Vitamin B6	+177.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

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 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.

Pomelo

2

Passion fruit

8

Contains less SodiumSodium	-96.4%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+383.3%
Contains more CalciumCalcium	+200%
Contains more PotassiumPotassium	+61.1%
Contains more IronIron	+1354.5%
Contains more CopperCopper	+79.2%
Contains more ZincZinc	+25%
Contains more PhosphorusPhosphorus	+300%

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

Pomelo

1

Protein: 0.76 g

Fats: 0.04 g

Carbs: 9.62 g

Water: 89.1 g

Other: 0.48 g

Passion fruit

4

Protein: 2.2 g

Fats: 0.7 g

Carbs: 23.38 g

Water: 72.93 g

Other: 0.79 g

Contains more WaterWater

+22.2%

Contains more ProteinProtein	+189.5%
Contains more FatsFats	+1650%
Contains more CarbsCarbs	+143%
Contains more OtherOther	+64.6%

Glycemic Index

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

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Passion fruit and pomelo both offer significant cardiovascular benefits. Passion fruit is rich in antioxidants such as carotenoids and polyphenols, which reduce oxidative stress and inflammation. Similarly, pomelo contains high levels of antioxidants that may reduce cardiovascular risk (1, 2). 

Both fruits are effective in regulating blood pressure due to their high potassium content. Passion fruit’s antioxidants further improve endothelial function, helping in blood pressure management. Pomelo’s flavonoids also contribute to better endothelial health and hypertension control. 

Passion fruit and pomelo both help manage LDL (“bad” cholesterol) levels. Their soluble fiber binds to cholesterol in the digestive tract, promoting its excretion and thereby lowering overall levels. Additionally, both fruits’ antioxidants prevent LDL oxidation, a critical step in the development of atherosclerosis, the main cause of coronary heart disease and myocardial infarction (3, 4).

In conclusion, the inclusion of passion fruit and pomelo in a balanced diet is a significant step towards better cardiovascular health. Passion fruit, with its high soluble fiber content and potent antioxidants, is particularly effective in lowering LDL levels and preventing LDL oxidation. By incorporating both fruits into your diet, you can harness their complementary mechanisms for a healthier heart.

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 (5).

According to another study (6), 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 (7), higher dietary fiber intake was associated with a lower risk of type 2 diabetes.

Cancer

In one study (8), 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 (9).

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 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 (10).