Apple vs. Papaya — Health Impact and Nutrition Comparison
Papayas are relatively richer in minerals and vitamins than apples. They contain more Vitamin A, Vitamin E, and B-complex vitamins. Papaya contains 13 times more Vitamin C. Nevertheless, apples have a lower glycemic index than papayas.
Table of contents
In this article, we will compare apples and papayas according to their differences when it comes to general differences, nutrition, and health impacts.
Apple is used in many desserts, such as apple pie and apple crisp; they are also made into apple butter and jelly. Popular products are apple juice, candy apples, and toffee apples. However, mostly, apples are eaten raw. Green papaya is used in cooking. The young leaves of the papaya are steamed and eaten like spinach  .
We compared the nutritional contents of apples and papaya. To understand the difference between these fruits, have a look at our nutrition infographic below.
Papaya and apple contain almost similar amounts of calories. Nevertheless, the calorie level of apples is a bit higher than that of papaya. Apple has 52 calories per 100 g, and papaya has 43 calories per 100g.
Papaya is relatively richer in minerals than an apple. The amount of magnesium and calcium in papaya is two times higher than in apples. Papaya 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  .
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  .
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  .
Apple is a low glycemic index fruit. The glycemic index of papaya is two times higher than the GI of apples  .
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  .
Apples and papayas have Impressive health benefits, and for a good reason. They are very healthy fruits with many backed benefits.
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  .
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 .
According to studies, apples have beneficial effects on vascular function, blood pressure, lipids, and inflammation. The cardioprotective effects of apples have been ascribed to their high polyphenol content. Research shows that polyphenols may lower blood pressure. Another study shows that apples contain soluble fiber, which may help to lower blood cholesterol levels . Studies show that fruits high in vitamin C can help prevent heart disease. Besides, papayas are rich in antioxidants and phenolic compounds, which are essential in preventing cardiovascular problems .
According to several studies, apples may help to reduce the risk of cancer, especially lung cancer. Researches show that apple intake was 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 and has some essential enzyme-like papain, 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  .
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 .
On the other hand, apple is 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 .
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 .
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 .
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 .
Other health effects
According to recent studies, raw unripe apple extracts may inhibit the enzymatic activity of cholera toxin in a dose-dependent manner . Pectin is a type of fiber, which 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 .
DOWNSIDES AND RISKS
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 . 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 .
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 .
- Two apples and five carrots a day keep the doctor away: Strategies to increase fruit and vegetable consumption
- Role of flavonoids and nitrates in cardiovascular health
Fat Type Comparison
Carbohydrate type comparison
Comparison summary table
|Lower in Sugar|
|Lower in price|
|Rich in minerals|
|Rich in vitamins|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Lower in Cholesterol||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||3µg||47µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
People also compare
Vitamins & Minerals Daily Need Coverage Score
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.
- Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
- Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.