Mango vs passion fruit: which is healthier?
They are about equally nutrient-dense: mango scores 85/100 and passion fruit 85/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Mango
60 kcal per 100 g. 1 cup pieces: 165 g
Passion fruit
97 kcal per 100 g. 1 fruit: 18 g
Which to pick for your goal
- Fewer caloriesMango60 vs 97 kcal per 100 g
- More proteinPassion fruit0.8 vs 2.2 g per 100 g
- More fiberPassion fruit1.6 vs 10 g per 100 g
- Less sugarPassion fruit14 vs 11 g per 100 g
- More potassiumPassion fruit168 vs 348 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Mango, 100 g | Passion fruit, 100 g | Mango, 165 g | Passion fruit, 18 g |
|---|---|---|---|---|
| Calories | 60 kcal | 97 kcal | 99 kcal | 17 kcal |
| Protein | 0.8 g | 2.2 g | 1.4 g | 0.4 g |
| Carbohydrates | 15 g | 23 g | 25 g | 4.2 g |
| Sugars | 14 g | 11 g | 23 g | 2 g |
| Fiber | 1.6 g | 10 g | 2.6 g | 1.9 g |
| Fat | 0.4 g | 0.7 g | 0.6 g | 0.1 g |
| Saturated fat | <0.1 g | <0.1 g | 0.2 g | <0.1 g |
| Vitamin C | 36 mg | 30 mg | 60 mg | 5.4 mg |
| Vitamin A | 54 µg | 64 µg | 89 µg | 12 µg |
| Potassium | 168 mg | 348 mg | 277 mg | 63 mg |
| Iron | 0.2 mg | 1.6 mg | 0.3 mg | 0.3 mg |
| Calcium | 11 mg | 12 mg | 18 mg | 2.2 mg |
| Magnesium | 10 mg | 29 mg | 17 mg | 5.2 mg |
| Sodium | 1 mg | 28 mg | 1.6 mg | 5 mg |
Last updated . Scores use the HowHealthyIs Score method.