Passion Fruit vs Pomegranate: Calories and Nutrition Compared (2026)

Passion fruit has 2.2 g of protein, while pomegranate contains 1.7 g. Passion fruit is higher in calories at 97, compared to 83 in pomegranate.

Passion fruit and pomegranate are both nutrient-dense fruits with unique flavors and health benefits. This comparison will highlight their differences in calories, protein, and other nutritional aspects.

What Is the Difference Between Passion Fruit and Pomegranate?

Passion fruit is a tropical fruit known for its vibrant flavor and unique aroma. It is rich in vitamins, antioxidants, and dietary fiber. Pomegranate is a round, red fruit filled with juicy seeds known for its antioxidant properties. It is often consumed fresh or as juice.

Passion Fruit vs Pomegranate: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional content of passion fruit and pomegranate.

Nutrient (per 100 g)	Passion fruit (raw)	Pomegranate (raw)
Calories	97 kcal	83 kcal
Protein	2.2 g	1.7 g
Carbs	23.4 g	18.7 g
Sugar	11.2 g	13.7 g
Fat	0.7 g	1.2 g
Fiber	10.4 g	4 g
Sodium	28 mg	3 mg

Which Is Better, Passion Fruit or Pomegranate?

For weight loss: Passion fruit has 97 calories per 100 g, while pomegranate has fewer at 83 calories, making pomegranate a better option for weight loss.

For muscle and protein: Passion fruit contains 2.2 g of protein, which is higher than pomegranate's 1.7 g, making it a better choice for muscle building.

For low-carb or low-sugar: Passion fruit has 23.4 g of carbs and 11.2 g of sugar, while pomegranate has 18.7 g of carbs and 13.7 g of sugar, making pomegranate lower in both.

How to Track Passion fruit and Pomegranate Accurately

Portion sizes and macronutrient content can be easy to misjudge, impacting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use, not medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which fruit has more protein?

Passion fruit has 2.2 g of protein, while pomegranate has 1.7 g.

Which fruit has fewer calories?

Pomegranate has 83 calories, while passion fruit has 97 calories.

What is the sugar content in passion fruit?

Passion fruit contains 11.2 g of sugar per 100 g.

What is the fiber content in pomegranate?

Pomegranate has 4 g of fiber per 100 g.

How much fat is in passion fruit?

Passion fruit contains 0.7 g of fat per 100 g.

What are the carbohydrate levels in pomegranate?

Pomegranate contains 18.7 g of carbohydrates per 100 g.

Key Takeaways

• Passion fruit: 97 calories, 2.2 g protein, 23.4 g carbs.
• Pomegranate: 83 calories, 1.7 g protein, 18.7 g carbs.
• Passion fruit has 11.2 g of sugar, pomegranate has 13.7 g.
• Passion fruit contains 10.4 g of fiber, while pomegranate has 4 g.
• Passion fruit has 0.7 g of fat, pomegranate has 1.2 g.
• Sodium in passion fruit is 28 mg, while in pomegranate it is 3 mg.