Pomegranate vs Passion Fruit: 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?
Passion Fruit is generally healthier
Passion Fruit comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (2.2g vs 1.7g), more fiber (10g vs 4g), less sugar (11g vs 13.7g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Pomegranate
83 kcal
More Protein
Passion Fruit
2.2g
More Fiber
Passion Fruit
10g
Less Sugar
Passion Fruit
11g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Pomegranate | Passion Fruit | Difference |
|---|---|---|---|
| Calories | 83kcal✓ | 97kcal | -14.0kcal |
| Protein | 1.7g | 2.2g✓ | -0.5g |
| Carbohydrates | 19g✓ | 23g | -4.0g |
| Fat | 1.2g | 0.7g✓ | +0.5g |
| Fiber | 4g | 10g✓ | -6.0g |
| Sugar | 13.7g | 11g✓ | +2.7g |
| Sodium | 3mg✓ | 28mg | -25.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Pomegranate
Passion Fruit
Diet Compatibility
Pomegranate
Passion Fruit
When to Choose Pomegranate
- ✓Lower in calories (83 vs 97)
- ✓Lower in carbs (19g vs 23g)
- ✓Lower sodium (3mg vs 28mg)
Common Uses
When to Choose Passion Fruit
- ✓Higher in protein (2.2g vs 1.7g)
- ✓More fiber (10g vs 4g)
- ✓Less sugar (11g vs 13.7g)
Common Uses
Pomegranate vs Passion Fruit: Nutritional Analysis
Passion Fruit is more calorie-dense at 97 calories per 100g compared to 83 for Pomegranate, a difference of 14 calories. On the protein front, Passion Fruit delivers more with 2.2g per 100g versus 1.7g, 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 Pomegranate and Passion Fruit tell different nutritional stories. Pomegranate provides 19g of carbohydrates, 1.2g of fat, and 4g of fiber per 100g, while Passion Fruit contains 23g carbs, 0.7g fat, and 10g 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: Pomegranate contains 13.7g while Passion Fruit has 11g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Pomegranate is the lower-calorie choice at 83 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, Pomegranate or Passion Fruit?
Passion Fruit has more calories with 97 kcal per 100g, compared to Pomegranate with 83 kcal. That's a difference of 14 calories per 100g serving.
Is Pomegranate healthier than Passion Fruit?
Based on our nutritional analysis, Passion Fruit is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Passion Fruit has 97 calories, 2.2g protein, and 10g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Pomegranate and Passion Fruit?
Passion Fruit has more protein with 2.2g per 100g, compared to Pomegranate with 1.7g. Passion Fruit provides 0.5g more protein per 100g serving.
Which is better for weight loss, Pomegranate or Passion Fruit?
For weight loss, Pomegranate is the better choice with only 83 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 Pomegranate or Passion Fruit have fewer carbs?
Pomegranate has fewer carbs with 19g per 100g, compared to Passion Fruit with 23g. If you're following a low-carb diet, Pomegranate is the better option with 4.0g 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.