Passion Fruit vs Watermelon: 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?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Passion Fruit has 97 calories while Watermelon has 30 calories per 100g.
Quick Summary
Fewer Calories
Watermelon
30 kcal
More Protein
Passion Fruit
2.2g
More Fiber
Passion Fruit
10g
Less Sugar
Watermelon
7g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Passion Fruit | Watermelon | Difference |
|---|---|---|---|
| Calories | 97kcal | 30kcal✓ | +67.0kcal |
| Protein | 2.2g✓ | 0.6g | +1.6g |
| Carbohydrates | 23g | 8g✓ | +15.0g |
| Fat | 0.7g | 0.2g✓ | +0.5g |
| Fiber | 10g✓ | 0.4g | +9.6g |
| Sugar | 11g | 7g✓ | +4.0g |
| Sodium | 28mg | 28mg | 0.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Passion Fruit
Watermelon
Diet Compatibility
Passion Fruit
Watermelon
When to Choose Passion Fruit
- ✓Higher in protein (2.2g vs 0.6g)
- ✓More fiber (10g vs 0.4g)
- ✓Lower sodium (28mg vs 28mg)
Common Uses
When to Choose Watermelon
- ✓Lower in calories (30 vs 97)
- ✓Lower in carbs (8g vs 23g)
- ✓Less sugar (7g vs 11g)
Common Uses
Passion Fruit vs Watermelon: Nutritional Analysis
Passion Fruit is more calorie-dense at 97 calories per 100g compared to 30 for Watermelon, a difference of 67 calories. On the protein front, Passion Fruit delivers more with 2.2g per 100g versus 0.6g, 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 Watermelon tell different nutritional stories. Passion Fruit provides 23g of carbohydrates, 0.7g of fat, and 10g of fiber per 100g, while Watermelon contains 8g carbs, 0.2g fat, and 0.4g 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 Watermelon has 7g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Watermelon is the lower-calorie choice at 30 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 Watermelon?
Passion Fruit has more calories with 97 kcal per 100g, compared to Watermelon with 30 kcal. That's a difference of 67 calories per 100g serving.
Is Passion Fruit healthier than Watermelon?
Passion Fruit and Watermelon have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Passion Fruit and Watermelon?
Passion Fruit has more protein with 2.2g per 100g, compared to Watermelon with 0.6g. Passion Fruit provides 1.6g more protein per 100g serving.
Which is better for weight loss, Passion Fruit or Watermelon?
For weight loss, Watermelon is the better choice with only 30 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 Watermelon have fewer carbs?
Watermelon has fewer carbs with 8g per 100g, compared to Passion Fruit with 23g. If you're following a low-carb diet, Watermelon is the better option with 15.0g 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.