Apple vs. Papaya — Health Impact and Nutrition Comparison

Calories

Papaya and apples contain almost similar amounts of calories. Nevertheless, apples' calorie level is a bit higher than that of papaya. Apple has 52 calories per 100 g, and papaya has 43 calories per 100g. 

Minerals

Papaya is relatively richer in minerals than an apple. Its magnesium and calcium content is two times higher than that of apples. Papaya also contains more iron, potassium, zinc, and copper than an apple. On the other hand, an apple contains less sodium, which is suitable for high blood pressure [6] [7].

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.

Apple

1

100 g 300 g 1 cup slices - 109g1 cup, quartered or chopped - 125g1 NLEA serving - 242g

Papaya

8

100 g 300 g 1 cup 1" pieces - 145g1 fruit, small - 157g1 cup, mashed - 230g1 fruit, large - 781g

Contains less SodiumSodium

-87.5%

Contains more MagnesiumMagnesium	+320%
Contains more CalciumCalcium	+233.3%
Contains more PotassiumPotassium	+70.1%
Contains more IronIron	+108.3%
Contains more CopperCopper	+66.7%
Contains more ZincZinc	+100%
Contains more ManganeseManganese	+14.3%
Contains more SeleniumSelenium	+∞%

~equal in Phosphorus ~10mg

Vitamins

Overall, papaya is richer in Vitamins than an apple. This fruit contains a high level of Vitamin C, Vitamin A, Vitamin E, Vitamin B5, Vitamin B3, and Vitamin K. Each papaya has the recommended daily amount of vitamin A. An apple and papaya contain equal levels of Vitamin B2 and B6 [6] [8].

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.

Apple

0

100 g 300 g 1 cup slices - 109g1 cup, quartered or chopped - 125g1 NLEA serving - 242g

Papaya

9

100 g 300 g 1 cup 1" pieces - 145g1 fruit, small - 157g1 cup, mashed - 230g1 fruit, large - 781g

Contains more Vitamin CVitamin C	+1223.9%
Contains more Vitamin AVitamin A	+1466.7%
Contains more Vitamin EVitamin E	+66.7%
Contains more Vitamin B1Vitamin B1	+35.3%
Contains more Vitamin B3Vitamin B3	+292.3%
Contains more Vitamin B5Vitamin B5	+213.1%
Contains more Vitamin KVitamin K	+18.2%
Contains more FolateFolate	+1133.3%
Contains more CholineCholine	+79.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.027mg

~equal in Vitamin B6 ~0.038mg

~equal in Vitamin B12 ~0µg

Vitamin C

Papaya contains 13 times more Vitamin C than an apple. The amount of Vitamin C in papaya is about 60.9 mg; the daily intake for adults is about 65 mg. That means one middle-sized papaya contains the necessary daily Vitamin C [6] [8].

Glycemic Index

Apple is a low glycemic index fruit. The glycemic index of papaya is two times higher than the GI of apples [9] [10].

Acidity

Acid fruits are fruits that contain enough acid to have a pH of 4.6 or lower. The pH value shows if something is an acid, a base, or neutral. On average, apples have a pH between 4 – 4.5. The pH of papayas is higher; it ranges from 5.5 – to 5.9 [9] [10].

Weight Loss

We all know this phrase, “an apple a day keeps the doctor away.” Apples contain essential vitamins and minerals; also, they are considered a good source of antioxidants, which play a significant role in keeping your body healthy. On the other hand, papayas contain low calories and less carbs; in this case, they are a good choice for low-calorie and low-calorie diets [11] [12].

Dash Diet

The DASH diet is an approach to healthy eating that helps to treat or prevent high blood pressure. Many fruits do not need preparation to become a healthy part of a meal or snack. In the case of dash diets, apples are a good choice because they are packed with fiber, potassium, and magnesium and are typically low in fat [13].

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Research has found that consuming fresh fruits such as apples and papayas significantly reduces cardiovascular risk, including the risk of myocardial infarction, stroke, and death from cardiovascular disease  [14, 15, 16].

After consuming apples for at least a week, there was a tendency for the levels of total cholesterol (TC) and LDL (commonly referred to as "bad" cholesterol) to decrease, although it was not statistically significant. However, a significant reduction in TC and LDL levels was observed upon further subgroup analysis. It is worth noting that apples slightly reduced HDL (also known as "good" cholesterol) levels  [17].

Consuming 100-150 grams of whole apples daily is associated with lower blood pressure levels, according to this study [18, 19].

Studies have also revealed that consuming papaya may help reduce blood pressure and normalize cholesterol levels, making it an excellent choice for those seeking to improve their overall well-being. Additionally, a plant's pulp, leaves, and seeds can help prevent and treat obesity and related metabolic syndrome. The pulp, leaves, and seeds of the papaya plant have also been found to be effective in preventing and treating obesity and related metabolic disorders. This is especially important for preventing atherosclerosis, the primary cause of heart attack [16, 20].

It should be noted that observational studies have shown that increased consumption of apples is linked to a lower risk of multiple diseases, including all-cause mortality, abdominal aortic calcification, coronary mortality, thrombotic stroke, and ischemic heart disease mortality [18].

Cancer

According to several studies, apples may help to reduce the risk of cancer, especially lung cancer. Research shows that apple intake is associated with a reduced risk of lung cancer in both males and females. The decreased risk of lung cancer is in all ethnic groups. Papaya is loaded with vitamins, phytochemicals, and several mineral compounds, as well as some essential enzyme-like papain and lycopene, which may help treat health problems. Papaya is highly effective against hormone-related cancer. Papaya may help stop the growth of cancer cells and normalize the cell cycle [21] [22].

Diabetes

In one study, researchers found that apple intake reduces the risk of Type 2 diabetes. The study involved 10.000 men and women. Eating just a few apples per week was linked to a 28% lower risk of type 2 diabetes [5].

On the other hand, apples are richer in fiber, which may help to lower blood glucose levels in the case of type 1 diabetes and may improve blood sugar and insulin levels in the case of type 2 diabetes [1][23].

Asthma

Flavonoids that apples contain, in general, help to lower the risk of asthma. One study that included 600 individuals with asthma and 900 individuals without asthma showed that consuming at least two apples per week can positively be associated with asthma. According to another study, apples are rich in antioxidants, which may help to protect the lungs from oxidative damage [24].

Bone Health

Antioxidant and anti-inflammatory compounds in apples can help to promote bone density and strength. According to the study, women ate fresh apples, peeled apples, or no apple products. Those who ate apples lost less calcium from their bodies than the control group [25].

A bone fracture may result from low intakes of Vitamin K. Papayas are a good source of Vitamin K. This vitamin improves calcium absorption. It may help reduce the urinary excretion of calcium [26].

Other health effects

According to recent studies, raw unripe apple extracts may inhibit the enzymatic activity of cholera toxin in a dose-dependent manner [21]. Pectin is a type of fiber that acts as a prebiotic, which means it feeds the “good” bacteria in your gut. In this case, apples are rich in pectin and may be helpful for your good gut health. Papayas may help your skin look more toned and young. Papaya contains a high amount of Vitamin C and lycopene, which can help reduce some signs of aging [27].

Allergy

There have been no reports of any extremely damaging allergic reactions to apples. In rare cases, allergies to apples may have individuals who are also allergic to all fruits belonging to the Rosaceae family [28]. People may be allergic to papayas if they have an allergy to latex. Applying papaya latex to the skin can cause severe irritation and allergic reactions [12].

Other side effects

Unripe papayas may be possibly unsafe during pregnancy. One of the components of papaya – papain, may cause congenital disabilities. In rare cases, people may be allergic to papaya if they have an allergy to papain [12].