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Papaya vs. Passion Fruit – Comparison Based on Nutrition and Health Impact

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on July 21, 2023
Medically reviewed by Victoria Mazmanyan Article author photo Victoria Mazmanyan
Papaya
vs
Passion fruit

Summary

Passion fruit is almost 2 times higher in calories, 6 times higher in dietary fiber, and only 1.4 times higher in net carbs. Passion fruit is also overall richer in minerals.

Papaya is 14 times richer in vitamin E, 4 times richer in vitamin K, and about 2 times richer in vitamin C and folate, while passion fruit is a better source of vitamins B2 and B3.

Introduction

In this article, we will discuss the similarities and differences between papaya and passion fruit, mainly focusing on nutrition and health impact.

Varieties and Classification

Passion fruit or granadilla is the fruit of the Passiflora vine, which belongs to the genus Passiflora. The most common passion types are purple passion fruit, yellow passion fruit, and sweet granadilla.

Papayas are members of the Carica genus and are native to the tropics of America and Mexico. There are 14 different types of papayas, with two of the most common being yellow papaya and red papaya.

Uses

Passion fruit has a tough rind on the outside and a juicy, edible seed-filled center. Papaya is oblong or pear-like and comes in various sizes, depending on the type. It has thin, smooth skin, usually green when unripe, turning yellow, orange, or pinkish-orange when ripe, and juicy, soft, and vibrant orange flesh.

Passion fruit is highly versatile and can be used in various ways. It can be consumed raw or in beverages, desserts, salads, and yogurts. It can be squeezed through a sieve to make juice, which can be used to flavor cocktails or made into cordial.

Ripe papaya is frequently consumed raw, without the skin or seeds. Green papaya is often used in the kitchen. It is used in Southeast Asian dishes such as tinola, lumpia, and empanada. Young papaya leaves can be eaten similarly to spinach.

Nutrition

The comparison infographics below help better showcase the differences between 100g servings of raw papaya and raw purple passion fruit or granadilla.

However, one average passion fruit weighs 18g, while one cup of cut papaya pieces is equal to around 145g.

Passion fruit is somewhat denser in nutrients, consisting of 73% water and 27% nutrients, while papayas are made up of 88% water and 12% nutrients.

The prime macronutrient found in both these fruits is carbohydrates.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +20.7%
Contains more Protein +368.1%
Contains more Fats +169.2%
Contains more Carbs +116.1%
Contains more Other +102.6%
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more Water +20.7%
Contains more Protein +368.1%
Contains more Fats +169.2%
Contains more Carbs +116.1%
Contains more Other +102.6%

Calories

Passion fruit is almost 2 times higher in calories than papaya. It contains 97 calories per 100g, while papaya contains only 43 calories per 100g.

Both these are considered low-calorie fruits.

Carbs

Passion fruit contains 2 times more carbs than papaya. It has 23.38g per 100g, whereas papaya has 10.82g per 100g. This is mostly due to dietary fiber, as passion fruit is only 1.4 times higher in net carbs but 6 times richer in fiber.

Passion fruit falls in the top 10% of foods as a source of dietary fiber, primarily because of its edible seeds rich in fiber. 

Fats and Protein

Both fruits have less than 1g of fats per 100g serving. Passion fruit contains 0.7g of fat, and papaya has 0.3g of fat. Both fruits have no cholesterol or trans fats.

These fruits are also very low in proteins, although papaya is almost 5 times higher in this nutrient. 100g servings of papaya and passion fruit contain 2.2g and 0.5g of protein, respectively.

Vitamins

Papaya and passion fruit are both excellent sources of various vitamins.

Papaya is 14 times richer in vitamin E, 4 times richer in vitamin K, and about 2 times richer in vitamin C and folate (vitamin B9). Papaya also provides some level of vitamin B1, while it is absent in passion fruit.

On the other hand, passion fruit contains about 4 times more vitamins B2 and B3, as well as higher levels of vitamins B6 and A.

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
6
:
Contains more Vitamin E +1400%
Contains more Vitamin C +103%
Contains more Vitamin B1 +∞%
Contains more Folate +164.3%
Contains more Vitamin K +271.4%
Contains more Vitamin A +33.9%
Contains more Vitamin B2 +381.5%
Contains more Vitamin B3 +320.2%
Contains more Vitamin B6 +163.2%
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 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Contains more Vitamin E +1400%
Contains more Vitamin C +103%
Contains more Vitamin B1 +∞%
Contains more Folate +164.3%
Contains more Vitamin K +271.4%
Contains more Vitamin A +33.9%
Contains more Vitamin B2 +381.5%
Contains more Vitamin B3 +320.2%
Contains more Vitamin B6 +163.2%

Minerals

Passion fruit is richer in most minerals, particularly phosphorus, iron, copper, potassium, magnesium, and zinc.

Passion fruit falls in the range of the top 26% of foods as a source of potassium.

On the other hand, papaya has more calcium and less sodium than passion fruit.

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 Calcium +66.7%
Contains less Sodium -71.4%
Contains more Iron +540%
Contains more Magnesium +38.1%
Contains more Phosphorus +580%
Contains more Potassium +91.2%
Contains more Zinc +25%
Contains more Copper +91.1%
Equal in Selenium - 0.6
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 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Contains more Calcium +66.7%
Contains less Sodium -71.4%
Contains more Iron +540%
Contains more Magnesium +38.1%
Contains more Phosphorus +580%
Contains more Potassium +91.2%
Contains more Zinc +25%
Contains more Copper +91.1%
Equal in Selenium - 0.6

Glycemic Index

The glycemic index of passion fruit is 16, whereas the glycemic index of papaya is 38, according to the latest studies (1, 2). While papaya has a relatively higher glycemic index, both these values fall in the low glycemic index category.

Health Impact

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan Article author photo Astghik Grigoryan

Papaya and passion fruit contain polyphenols, which may reduce the risk of coronary heart disease through various mechanisms: improving coronary vasodilation, decreasing platelet clotting ability, and lowering LDL (bad cholesterol) levels in the blood (3).

According to one study carried out on rats, papaya potentially contains antihypertensive agents that primarily inhibit the alpha-adrenoceptors (like Doxazosin (Cardura); Prazosin (Minipress); Terazosin), which are essential for decreasing arterial blood pressure (4). These effects are unknown for passion fruit, but passion fruit may lower heart rate, which is essential in treating heart failure and various types of arrhythmias (5).

Diabetes

One study shows that fermented papaya preparations can help prevent or manage chronic oxidative stress-related diseases, particularly diabetes and cancer (6). 

Besides, papaya contains vitamin C, fiber, saponins, and flavonoids that can help lower blood glucose levels (7). But be mindful, as overeating papaya may negate these health benefits and cause a blood sugar spike.

Another study indicates that passion fruit is rich in piceatannol. This polyphenol may improve insulin sensitivity in men with excess weight, potentially reducing type 2 diabetes risk when taken as a supplement (8).

Cancer

Several studies show that papaya contains lycopene and phytochemicals, which may help treat health problems. These compounds are highly effective against hormone-related cancer and may stop the growth of cancer cells and help normalize the cell cycle (9).

Passion fruit is high in beta-carotene. According to one study, diets rich in plant-based beta carotene have been linked to a lower risk of some cancers, including prostate, colon, stomach, and breast cancers (10).

Passion fruit has also been researched to have protective qualities against breast cancer (11).

Side Effects

Allergy

Passion fruit is safe for most people, but in rare cases, allergies may occur. People with a latex allergy are at a higher risk, as there can be a cross-reaction: those with a latex allergy may also be allergic to papayas (12). 

Other Side Effects

Research finds that regular consumption of ripe papaya during pregnancy may not pose any significant danger. However, unripe or semi-ripe papaya could be unsafe during pregnancy due to the high concentration of latex found in papaya that produces marked uterine contractions (13).

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: July 21, 2023
Medically reviewed by Victoria Mazmanyan

Infographic

Papaya vs Passion fruit infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -27.2%
Contains more Monounsaturated Fat +19.4%
Contains more Polyunsaturated fat +608.6%
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains less Saturated Fat -27.2%
Contains more Monounsaturated Fat +19.4%
Contains more Polyunsaturated fat +608.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Passion fruit Opinion
Net carbs 9.12g 12.98g Passion fruit
Protein 0.47g 2.2g Passion fruit
Fats 0.26g 0.7g Passion fruit
Carbs 10.82g 23.38g Passion fruit
Calories 43kcal 97kcal Passion fruit
Fructose 3.73g Papaya
Sugar 7.82g 11.2g Papaya
Fiber 1.7g 10.4g Passion fruit
Calcium 20mg 12mg Papaya
Iron 0.25mg 1.6mg Passion fruit
Magnesium 21mg 29mg Passion fruit
Phosphorus 10mg 68mg Passion fruit
Potassium 182mg 348mg Passion fruit
Sodium 8mg 28mg Papaya
Zinc 0.08mg 0.1mg Passion fruit
Copper 0.045mg 0.086mg Passion fruit
Manganese 0.04mg Papaya
Selenium 0.6µg 0.6µg
Vitamin A 950IU 1272IU Passion fruit
Vitamin A RAE 47µg 64µg Passion fruit
Vitamin E 0.3mg 0.02mg Papaya
Vitamin C 60.9mg 30mg Papaya
Vitamin B1 0.023mg 0mg Papaya
Vitamin B2 0.027mg 0.13mg Passion fruit
Vitamin B3 0.357mg 1.5mg Passion fruit
Vitamin B5 0.191mg Papaya
Vitamin B6 0.038mg 0.1mg Passion fruit
Folate 37µg 14µg Papaya
Vitamin K 2.6µg 0.7µg Papaya
Tryptophan 0.008mg Papaya
Threonine 0.011mg Papaya
Isoleucine 0.008mg Papaya
Leucine 0.016mg Papaya
Lysine 0.025mg Papaya
Methionine 0.002mg Papaya
Phenylalanine 0.009mg Papaya
Valine 0.01mg Papaya
Histidine 0.005mg Papaya
Saturated Fat 0.081g 0.059g Passion fruit
Monounsaturated Fat 0.072g 0.086g Passion fruit
Polyunsaturated fat 0.058g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Passion fruit
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
23%
Passion fruit
Minerals Daily Need Coverage Score
8%
Papaya
18%
Passion fruit

Comparison summary

Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 3.38g)
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 20mg)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $1.8)
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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.