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Apple vs. Papaya — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on July 03, 2023
Medically reviewed by Jack Yacoubian Article author photo Jack  Yacoubian
Apple
vs
Papaya

Summary

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.

Introduction

In this article, we will compare apples and papayas according to their differences when it comes to general differences, nutrition, and health impacts. 

Popular Uses

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 [3] [4].

NUTRITION

We compared the nutritional contents of apples and papaya. To understand the difference between these fruits, have a look at our nutrition infographic below.

Calories

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. 

Minerals

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 [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
2
:
8
Papaya
Contains less Sodium -87.5%
Contains more Calcium +233.3%
Contains more Iron +108.3%
Contains more Magnesium +320%
Contains more Potassium +70.1%
Contains more Zinc +100%
Contains more Copper +66.7%
Contains more Manganese +14.3%
Contains more Selenium +∞%
Equal in Phosphorus - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Contains less Sodium -87.5%
Contains more Calcium +233.3%
Contains more Iron +108.3%
Contains more Magnesium +320%
Contains more Potassium +70.1%
Contains more Zinc +100%
Contains more Copper +66.7%
Contains more Manganese +14.3%
Contains more Selenium +∞%
Equal in Phosphorus - 10

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
1
:
9
Papaya
Contains more Vitamin A +1659.3%
Contains more Vitamin E +66.7%
Contains more Vitamin C +1223.9%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B3 +292.3%
Contains more Vitamin B5 +213.1%
Contains more Folate +1133.3%
Contains more Vitamin K +18.2%
Equal in Vitamin B2 - 0.027
Equal in Vitamin B6 - 0.038
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
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%
Contains more Vitamin A +1659.3%
Contains more Vitamin E +66.7%
Contains more Vitamin C +1223.9%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B3 +292.3%
Contains more Vitamin B5 +213.1%
Contains more Folate +1133.3%
Contains more Vitamin K +18.2%
Equal in Vitamin B2 - 0.027
Equal in Vitamin B6 - 0.038

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].

HEALTH IMPACT

Apples and papayas have Impressive health benefits, and for a good reason. They are very healthy fruits with many backed benefits.

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

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[14]. Another study shows that apples contain soluble fiber, which may help to lower blood cholesterol levels [15]. 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 [16].

Cancer

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 [17] [18].

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, 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 [1][2].

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 [21].

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 [22].

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 [23].

Other health effects

According to recent studies, raw unripe apple extracts may inhibit the enzymatic activity of cholera toxin in a dose-dependent manner [17]. 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 [24].

DOWNSIDES AND RISKS

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 [25]. 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].

References

  1. https://pubmed.ncbi.nlm.nih.gov/19335713/ 
  2. https://pubmed.ncbi.nlm.nih.gov/33096647/ 
  3. https://journalejnfs.com/index.php/EJNFS/article/view/30209
  4. https://www.sciencedirect.com/science/article/abs/pii/S030442381730780X
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183591/ 
  6. https://link.springer.com/article/10.1007/s002170000214
  7. http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.555.4451&rep=rep1&type=pdf
  8. https://link.springer.com/chapter/10.1007/978-0-387-71219-2_16
  9. https://www.sciencedirect.com/science/article/abs/pii/S0023643804001264
  10. https://www.sciencedirect.com/science/article/abs/pii/S030881461000796X
  11. https://www.tandfonline.com/doi/abs/10.1080/87559120801926302
  12. https://www.florajournal.com/archives/2014/vol2issue5/PartA/2-4-12.1.pdf
  13. Two apples and five carrots a day keep the doctor away: Strategies to increase fruit and vegetable consumption
  14. https://www.sciencedirect.com/science/article/abs/pii/S0924224416305271
  15. Role of flavonoids and nitrates in cardiovascular health
  16. https://www.tandfonline.com/doi/full/10.1080/10942912.2012.709210
  17. https://link.springer.com/article/10.1186/1475-2891-3-5
  18. http://www.allthingscanid.org/papin.pdf
  19. https://academic.oup.com/ajcn/article/76/3/560/4677422?login=true
  20. https://www.mdpi.com/2311-5637/4/4/83
  21. https://www.atsjournals.org/doi/full/10.1164/ajrccm.164.10.2104061
  22. https://academic.oup.com/advances/article/2/5/408/4557935?login=true
  23. https://www.spandidos-publications.com/10.3892/etm.2012.851
  24. https://pubmed.ncbi.nlm.nih.gov/23467449/
  25. https://link.springer.com/article/10.1007%2FBF02599099
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: July 03, 2023
Medically reviewed by Jack Yacoubian

Infographic

Apple vs Papaya infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
1
:
4
Papaya
Contains more Carbs +27.6%
Contains more Protein +80.8%
Contains more Fats +52.9%
Contains more Other +95%
Equal in Water - 88.06
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more Carbs +27.6%
Contains more Protein +80.8%
Contains more Fats +52.9%
Contains more Other +95%
Equal in Water - 88.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
1
:
2
Papaya
Contains less Saturated Fat -65.4%
Contains more Monounsaturated Fat +928.6%
Contains more Polyunsaturated fat +13.7%
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -65.4%
Contains more Monounsaturated Fat +928.6%
Contains more Polyunsaturated fat +13.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
3
:
1
Papaya
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Fructose +58.2%
Contains more Glucose +68.3%
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Fructose +58.2%
Contains more Glucose +68.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Papaya Opinion
Net carbs 11.41g 9.12g Apple
Protein 0.26g 0.47g Papaya
Fats 0.17g 0.26g Papaya
Carbs 13.81g 10.82g Apple
Calories 52kcal 43kcal Apple
Starch 0.05g 0g Apple
Fructose 5.9g 3.73g Apple
Sugar 10.39g 7.82g Papaya
Fiber 2.4g 1.7g Apple
Calcium 6mg 20mg Papaya
Iron 0.12mg 0.25mg Papaya
Magnesium 5mg 21mg Papaya
Phosphorus 11mg 10mg Apple
Potassium 107mg 182mg Papaya
Sodium 1mg 8mg Apple
Zinc 0.04mg 0.08mg Papaya
Copper 0.027mg 0.045mg Papaya
Manganese 0.035mg 0.04mg Papaya
Selenium 0µg 0.6µg Papaya
Vitamin A 54IU 950IU Papaya
Vitamin A RAE 3µg 47µg Papaya
Vitamin E 0.18mg 0.3mg Papaya
Vitamin C 4.6mg 60.9mg Papaya
Vitamin B1 0.017mg 0.023mg Papaya
Vitamin B2 0.026mg 0.027mg Papaya
Vitamin B3 0.091mg 0.357mg Papaya
Vitamin B5 0.061mg 0.191mg Papaya
Vitamin B6 0.041mg 0.038mg Apple
Folate 3µg 37µg Papaya
Vitamin K 2.2µg 2.6µg Papaya
Tryptophan 0.001mg 0.008mg Papaya
Threonine 0.006mg 0.011mg Papaya
Isoleucine 0.006mg 0.008mg Papaya
Leucine 0.013mg 0.016mg Papaya
Lysine 0.012mg 0.025mg Papaya
Methionine 0.001mg 0.002mg Papaya
Phenylalanine 0.006mg 0.009mg Papaya
Valine 0.012mg 0.01mg Apple
Histidine 0.005mg 0.005mg
Saturated Fat 0.028g 0.081g Apple
Monounsaturated Fat 0.007g 0.072g Papaya
Polyunsaturated fat 0.051g 0.058g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Papaya
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
5%
Apple
28%
Papaya
Minerals Daily Need Coverage Score
4%
Apple
8%
Papaya

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 2.57g)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.3)
Which food is richer in minerals?
Papaya
Papaya is relatively richer in minerals
Which food is richer in vitamins?
Papaya
Papaya is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
  2. 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.

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