Pineapple vs Passion fruit – Which is Healthier?

Our Verdict

When comparing pineapple to passion fruit, we picked the passion fruit.

Why?

Both certainly have their strong points, and this one was very close!

In terms of macros, passion fruit has about 4x the protein, nearly 2x the carbs, and more than 7x the fiber. So, this one’s a clear and overwhelming win for passion fruit.

Vitamins are quite close; pineapple has more of vitamins B1, B5, B6, B9, and C, while passion fruit has more of vitamins A, B2, and B3. So, a modest 5:3 win for pineapple.

When it comes to minerals, pineapple has more calcium, copper, manganese, and zinc, while passion fruit has more iron, manganese, phosphorus, potassium, and selenium. Superficially, this would be a 5:5 tie, but looking at the numbers, passion fruit’s margins of difference are much greater, which means it gives the better overall mineral coverage, and thus wins the category on tiebreakers.

In other considerations, pineapple has more polyphenols with its variety of lignans, while passion fruit has just secoisolariciresinol, of which pineapple has more anyway. Plus, not a polyphenol but doing much of the same job, pineapple has bromelain, which is unique to it. So pineapple wins this category easily.

Adding up the sections and weighting them for importance (e.g. what a difference it makes to health) and statistical relevance (e.g. greater or smaller margins of difference) makes for a nominal passion fruit win, but like we say, both of these fruits are great, so do enjoy both!

Want to learn more?

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Take care!