Nectarine vs Passion Fruit: Calories & Nutrition Showdown


Nectarine vs Passion fruit
Nutrition Facts
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Nectarine vs Passion Fruit 100g Compare
per 100g | Nectarine | Passion fruit |
---|---|---|
Calories | 44 | 97 |
Carbohydrates | 10.55 g | 23.38 g |
Fat | 0.32 g | 0.7 g |
Dietary fiber | 1.7 g | 10.4 g |
Protein | 1.06 g | 2.2 g |
Calcium | 6 mg | 12 mg |
Iron | 0.28 mg | 1.6 mg |
Magnessium | 9 mg | 29 mg |
Phosphorus | 26 mg | 68 mg |
Potassium | 201 mg | 348 mg |
Zink | 0.17 mg | 0.1 mg |
Vitaminium A | 332 µg | 1274 µg |
Vitaminium B2 (riboflavin) | 0.027 mg | 0.13 mg |
Vitaminium B3 (Niacin) | 1.125 mg | 1.5 mg |
Vitaminium B6 | 0.025 mg | 0.1 mg |
Vitaminium B9 (Folic acid) | 5 mg | 14 mg |
Vitaminium C | 5.4 mg | 30 mg |
Vitaminium E | 0.77 mg | 0.02 mg |
Vitaminium K | 2.2 µg | 0.7 µg |
Beta karoten | 150 mg | 743 mg |
Delving into the World of Nectarines and Passion Fruits
When it comes to choosing between nectarines and passion fruits, you're not just picking between two delicious fruits; you're choosing between two nutritional powerhouses, each with its own unique set of benefits. Nectarines, with their smooth skin and juicy flesh, are a summer favorite. On the other hand, passion fruits, known for their exotic taste and aromatic seeds, are often praised for their health benefits. But how do these fruits compare in terms of nutrition, calories, and overall health benefits?
Nectarine vs. Passion Fruit: Caloric and Nutritional Overview
At first glance, the calorie count reveals a significant difference: nectarines contain 44 calories per 100 grams, whereas passion fruits are almost double that at 97 calories for the same weight. This difference is primarily due to the higher carbohydrate content in passion fruits, which have 23.38 grams compared to nectarines' 10.55 grams. However, this higher carbohydrate content in passion fruits is accompanied by a substantial amount of dietary fiber, a whopping 10.4 grams, significantly more than the 1.7 grams found in nectarines.
When it comes to fats, both fruits maintain a low profile, but passion fruits edge out slightly with 0.7 grams of fat compared to nectarines' 0.32 grams. On the protein front, passion fruits also lead with 2.2 grams of protein, while nectarines provide 1.06 grams.
Minerals and Vitamins: A Closer Look
The nutritional battle continues with minerals and vitamins. Passion fruits shine with higher levels of iron, magnesium, phosphorus, potassium, and vitamins A, C, and B2. Specifically, they offer 1.6mg of iron and 348mg of potassium, significantly more than nectarines. On the vitamin front, passion fruits provide a robust 30mg of vitamin C and 1274 IU of vitamin A per 100 grams, outpacing nectarines considerably.
However, nectarines are not without their virtues. They offer a respectable amount of vitamins as well, including 5.4mg of vitamin C and 332 IU of vitamin A. They also have a lower glycemic index, which means they have a slower impact on blood sugar levels, making them a potentially better choice for individuals monitoring their blood sugar.
Which One Should You Choose?
The choice between nectarines and passion fruits ultimately depends on your dietary needs and taste preferences. If you're looking for a low-calorie option rich in vitamins and minerals with a lower impact on blood sugar, nectarines might be the fruit for you. On the other hand, if you're seeking a fiber-rich fruit that supports digestive health and don't mind the extra calories, passion fruits could be the way to go.
Both nectarines and passion fruits offer unique nutritional benefits, making them excellent additions to a balanced diet. Whether you prefer the smooth sweetness of a nectarine or the tart richness of a passion fruit, incorporating these fruits into your meals and snacks can contribute to a healthier, more varied diet.
Nectarine 100g
44kcalCalories source
- 86% CARBS.
- 9% PROTEIN
- 6% FAT
Passion fruit 100g
97kcalCalories source
- 86% CARBS
- 8% PROTEIN
- 6% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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