Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Papaya vs. Kiwifruit — In-Depth Nutrition Comparison

Compare

The main differences between Papaya and Kiwifruit

  • Kiwifruit is richer than Papaya in Vitamin C, Vitamin K, Copper, Vitamin E , and Fiber.
  • Daily need coverage for Vitamin C from Kiwifruit is 35% higher.

Food types used in this article are Papayas, raw and Kiwifruit, green, raw.

Infographic

Papaya vs Kiwifruit infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +23.5%
Contains more Selenium +200%
Contains more Calcium +70%
Contains more Iron +24%
Contains more Phosphorus +240%
Contains more Potassium +71.4%
Contains less Sodium -62.5%
Contains more Zinc +75%
Contains more Copper +188.9%
Contains more Manganese +145%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Magnesium +23.5%
Contains more Selenium +200%
Contains more Calcium +70%
Contains more Iron +24%
Contains more Phosphorus +240%
Contains more Potassium +71.4%
Contains less Sodium -62.5%
Contains more Zinc +75%
Contains more Copper +188.9%
Contains more Manganese +145%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Papaya
5
:
Contains more Vitamin A +992%
Contains more Folate +48%
Contains more Vitamin E +386.7%
Contains more Vitamin C +52.2%
Contains more Vitamin B1 +17.4%
Contains more Vitamin B6 +65.8%
Contains more Vitamin K +1450%
Equal in Vitamin B2 - 0.025
Equal in Vitamin B3 - 0.341
Equal in Vitamin B5 - 0.183
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +992%
Contains more Folate +48%
Contains more Vitamin E +386.7%
Contains more Vitamin C +52.2%
Contains more Vitamin B1 +17.4%
Contains more Vitamin B6 +65.8%
Contains more Vitamin K +1450%
Equal in Vitamin B2 - 0.025
Equal in Vitamin B3 - 0.341
Equal in Vitamin B5 - 0.183

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +142.6%
Contains more Fats +100%
Contains more Carbs +35.5%
Contains more Other +56.4%
Equal in Water - 83.07
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +142.6%
Contains more Fats +100%
Contains more Carbs +35.5%
Contains more Other +56.4%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +53.2%
Contains less Saturated Fat -64.2%
Contains more Polyunsaturated fat +394.8%
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +53.2%
Contains less Saturated Fat -64.2%
Contains more Polyunsaturated fat +394.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Fructose +16.6%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Glucose - 4.11
52% 48%
Starch: 0 g
Sucrose: 0 g
Glucose: 4.09 g
Fructose: 3.73 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more Sucrose +∞%
Contains more Fructose +16.6%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Glucose - 4.11

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Papaya Kiwifruit
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Papaya Kiwifruit Opinion
Net carbs 9.12g 11.66g Kiwifruit
Protein 0.47g 1.14g Kiwifruit
Fats 0.26g 0.52g Kiwifruit
Carbs 10.82g 14.66g Kiwifruit
Calories 43kcal 61kcal Kiwifruit
Fructose 3.73g 4.35g Kiwifruit
Sugar 7.82g 8.99g Papaya
Fiber 1.7g 3g Kiwifruit
Calcium 20mg 34mg Kiwifruit
Iron 0.25mg 0.31mg Kiwifruit
Magnesium 21mg 17mg Papaya
Phosphorus 10mg 34mg Kiwifruit
Potassium 182mg 312mg Kiwifruit
Sodium 8mg 3mg Kiwifruit
Zinc 0.08mg 0.14mg Kiwifruit
Copper 0.045mg 0.13mg Kiwifruit
Manganese 0.04mg 0.098mg Kiwifruit
Selenium 0.6µg 0.2µg Papaya
Vitamin A 950IU 87IU Papaya
Vitamin A RAE 47µg 4µg Papaya
Vitamin E 0.3mg 1.46mg Kiwifruit
Vitamin C 60.9mg 92.7mg Kiwifruit
Vitamin B1 0.023mg 0.027mg Kiwifruit
Vitamin B2 0.027mg 0.025mg Papaya
Vitamin B3 0.357mg 0.341mg Papaya
Vitamin B5 0.191mg 0.183mg Papaya
Vitamin B6 0.038mg 0.063mg Kiwifruit
Folate 37µg 25µg Papaya
Vitamin K 2.6µg 40.3µg Kiwifruit
Tryptophan 0.008mg 0.015mg Kiwifruit
Threonine 0.011mg 0.047mg Kiwifruit
Isoleucine 0.008mg 0.051mg Kiwifruit
Leucine 0.016mg 0.066mg Kiwifruit
Lysine 0.025mg 0.061mg Kiwifruit
Methionine 0.002mg 0.024mg Kiwifruit
Phenylalanine 0.009mg 0.044mg Kiwifruit
Valine 0.01mg 0.057mg Kiwifruit
Histidine 0.005mg 0.027mg Kiwifruit
Saturated Fat 0.081g 0.029g Kiwifruit
Monounsaturated Fat 0.072g 0.047g Papaya
Polyunsaturated fat 0.058g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Papaya
42%
Kiwifruit
Minerals Daily Need Coverage Score
8%
Papaya
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 1.17g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 20)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.3)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.052g)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients
  2. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.