Watermelon 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?
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. Watermelon has 30 calories while Passion Fruit has 97 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 | Watermelon | Passion Fruit | Difference |
|---|---|---|---|
| Calories | 30kcal✓ | 97kcal | -67.0kcal |
| Protein | 0.6g | 2.2g✓ | -1.6g |
| Carbohydrates | 8g✓ | 23g | -15.0g |
| Fat | 0.2g✓ | 0.7g | -0.5g |
| Fiber | 0.4g | 10g✓ | -9.6g |
| Sugar | 7g✓ | 11g | -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:
Watermelon
Passion Fruit
Diet Compatibility
Watermelon
Passion Fruit
When to Choose Watermelon
- ✓Lower in calories (30 vs 97)
- ✓Lower in carbs (8g vs 23g)
- ✓Less sugar (7g vs 11g)
- ✓Lower sodium (28mg vs 28mg)
Common Uses
When to Choose Passion Fruit
- ✓Higher in protein (2.2g vs 0.6g)
- ✓More fiber (10g vs 0.4g)
Common Uses
Watermelon vs Passion Fruit: 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 Watermelon and Passion Fruit tell different nutritional stories. Watermelon provides 8g of carbohydrates, 0.2g of fat, and 0.4g 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: Watermelon contains 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: 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, Watermelon or Passion Fruit?
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 Watermelon healthier than Passion Fruit?
Watermelon and Passion Fruit 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 Watermelon and Passion Fruit?
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, Watermelon or Passion Fruit?
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 Watermelon or Passion Fruit 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.