Passion Fruit vs Kiwifruit: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Kiwifruit is generally healthier
Kiwifruit comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (61 vs 97), less sugar (6g vs 11g), less sodium (3mg vs 28mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Kiwifruit
61 kcal
More Protein
Passion Fruit
2.2g
More Fiber
Passion Fruit
10g
Less Sugar
Kiwifruit
6g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Passion Fruit | Kiwifruit | Difference |
|---|---|---|---|
| Calories | 97kcal | 61kcal✓ | +36.0kcal |
| Protein | 2.2g✓ | 1.1g | +1.1g |
| Carbohydrates | 23g | 15g✓ | +8.0g |
| Fat | 0.7g | 0.5g✓ | +0.2g |
| Fiber | 10g✓ | 3g | +7.0g |
| Sugar | 11g | 6g✓ | +5.0g |
| Sodium | 28mg | 3mg✓ | +25.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Passion Fruit
Kiwifruit
Diet Compatibility
Passion Fruit
Kiwifruit
When to Choose Passion Fruit
- ✓Higher in protein (2.2g vs 1.1g)
- ✓More fiber (10g vs 3g)
Common Uses
When to Choose Kiwifruit
- ✓Lower in calories (61 vs 97)
- ✓Lower in carbs (15g vs 23g)
- ✓Less sugar (6g vs 11g)
- ✓Lower sodium (3mg vs 28mg)
Common Uses
Passion Fruit vs Kiwifruit: Nutritional Analysis
Passion Fruit is more calorie-dense at 97 calories per 100g compared to 61 for Kiwifruit, a difference of 36 calories. On the protein front, Passion Fruit delivers more with 2.2g per 100g versus 1.1g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Passion Fruit and Kiwifruit tell different nutritional stories. Passion Fruit provides 23g of carbohydrates, 0.7g of fat, and 10g of fiber per 100g, while Kiwifruit contains 15g carbs, 0.5g fat, and 3g fiber. The higher fiber content in Passion Fruit supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Passion Fruit contains 11g while Kiwifruit has 6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Kiwifruit is the lower-calorie choice at 61 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Passion Fruit provides more protein (2.2g/100g), supporting muscle repair and growth.
- For sustained energy: Passion Fruit offers more fiber (10g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Passion Fruit or Kiwifruit?
Passion Fruit has more calories with 97 kcal per 100g, compared to Kiwifruit with 61 kcal. That's a difference of 36 calories per 100g serving.
Is Passion Fruit healthier than Kiwifruit?
Based on our nutritional analysis, Kiwifruit is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Kiwifruit has 61 calories, 1.1g protein, and 3g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Passion Fruit and Kiwifruit?
Passion Fruit has more protein with 2.2g per 100g, compared to Kiwifruit with 1.1g. Passion Fruit provides 1.1g more protein per 100g serving.
Which is better for weight loss, Passion Fruit or Kiwifruit?
For weight loss, Kiwifruit is the better choice with only 61 calories per 100g compared to 97 calories in Passion Fruit. Passion Fruit also offers 10g of fiber per 100g, which helps you feel fuller longer.
Does Passion Fruit or Kiwifruit have fewer carbs?
Kiwifruit has fewer carbs with 15g per 100g, compared to Passion Fruit with 23g. If you're following a low-carb diet, Kiwifruit is the better option with 8.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.