Apple vs Papaya - Health impact and Nutrition Comparison
Ever wonder how your favorite fruits compare to each other in terms of nutrition? Apple and papaya are among the most popular fruits. In this article, we will discuss how similar these fruits are, and what differences do they have, focusing on nutrition.
Papayas belong to the Carica genus; it originates in the tropics of America and Mexico. There are 14 different types of papayas, two kinds are commonly grown; Yellow Papaya and Red Papaya. Apples belong to the Malus genus; there are more than 75k cultivars of apples. Apple trees are cultivated worldwide, nevertheless, the tree originated in Central Asia  .
Apple is used in many desserts, such as apple pie, apple crisp, they are also made into apple butter and apple jelly. The popular products are apple juice, candy apples, toffee apple. 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 consents of apple 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 calories level of apples is a bit higher, than in papaya. Apple has 52 calories per 100 g, and papaya has 43 calories per 100g. The amount of food energy is about 215 kJ, while papaya contains 179 kJ .
Papaya is relatively richer in minerals than an apple. The amount of magnesium and calcium in papaya is 2 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 means they are good for those who have high blood pressure  .
In the human body, potassium does important functions. This mineral may help to reduce kidney stones and help muscles to constant. Papaya and an apple contain an almost equal amount of potassium; papaya – 182 mg per 100 g, apple - 107 mg per 100 g  .
Overall, papaya is richer in Vitamins, than an apple. This fruit contains a high level of Vitamin C, Vitamin A, Vitamin E, Vitamin B5, and Vitamin B3, also 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 amount of Vitamin C  .
The glycemic index measures how much a specific food increases your blood sugar levels. Apple is a low glycemic index fruit. The glycemic index of papaya is 2 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 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 important vitamins and minerals; also, they are considered a good source of antioxidants, which play a key role to keep your body healthy. Besides all this, apples contain fever fat and have a low glycemic index, which makes them a good choice for low fats diets. On the other hand, papayas contain low calories, and fewer carbs; in this case, they are a good choice for low calories and low calories 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, 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 have an important role 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 was seen in all ethnic groups. Papaya is loaded with vitamins, phytochemicals, and several mineral compounds and has some important enzyme-like papain, lycopene, which may help to treat health problems. Papaya is highly effective against hormones-related cancer. Papaya may help to 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, papaya is rich in fiber, which may help to lower blood glucose levels in case of type 1 diabetes, and may improve blood sugar and insulin levels in case of type 2 diabetes   .
One study, that included 600 individuals with asthma and 900 individuals without asthma, show that consuming at least two apples per week can positively be associated with asthma. Flavonoids that apples contain, in general help to lower the risk of 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 be the result of low intakes of Vitamin K. Papayas are a good source of Vitamin K. This vitamin improves calcium absorption and may help to reduce urinary excretion of calcium .
Pregnancy and baby health
If you ever wonder, which fruit to eat during pregnancy, the answer is an apple! Calcium is important for your baby’s healthy bone development. Apples are a good source of calcium. They also contain insoluble fiber, which may help to promote digestion and a healthy metabolism. Moreover, apples are rich in iron, which can help reduce the chances of developing anemia. Also, during pregnancy it is important to cleanse and detoxify lead and mercury, in this case, apples can be a good choice .
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 . Papayas may be possibly unsafe when taken in large amounts. 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
Papayas may be possibly unsafe during pregnancy. One of the components of papaya – papain, may cause birth defects. In rare cases, people may be allergic to papaya, if they have an allergy to papain .
In general, papayas are relatively richer in minerals and vitamins than apples. They contain more Vitamin A, Vitamin E, Vitamin B-complex. Papaya contains 13 times more Vitamin C. Nevertheless, apples contain less sodium, less saturated fat, and have a lower glycemic index than papayas.
Vitamin and Mineral Summary Scores
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|
Which food is preferable for your diet?
|Low Calories diet|
|Low Fats diet|
|Low Carbs diet|
|Low glycemic index diet|
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