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Kiwi vs. Papaya — In-Depth Nutrition Comparison

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The main differences between kiwi and papaya

  • Kiwi is richer in vitamin C, vitamin K, copper, vitamin E, and fiber, yet papaya is richer in vitamin A.
  • Daily need coverage for vitamin C for kiwi is 35% higher.
  • Kiwi contains 16 times more vitamin K than papaya. Kiwi contains 40.3µg of vitamin K, while papaya contains 2.6µg.
  • Papaya has a lower glycemic index than kiwi.

Food types used in this article are Kiwifruit, green, raw and Papayas, raw.

Infographic

Kiwi vs Papaya infographic
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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.
Kiwi
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Papaya
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 6% 16% 9.4% 15% 2.2% 4.3% 1% 5.2% 3.3%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +71.4%
Contains more IronIron +24%
Contains more CopperCopper +188.9%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +240%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +145%
Contains more MagnesiumMagnesium +23.5%
Contains more SeleniumSelenium +200%

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.
Kiwi
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Papaya
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 203% 16% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Contains more Vitamin CVitamin C +52.2%
Contains more Vitamin EVitamin E +386.7%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more Vitamin B6Vitamin B6 +65.8%
Contains more Vitamin KVitamin K +1450%
Contains more CholineCholine +27.9%
Contains more Vitamin AVitamin A +1075%
Contains more FolateFolate +48%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.027mg
~equal in Vitamin B3 ~0.357mg
~equal in Vitamin B5 ~0.191mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Papaya DV% diff.
Vitamin C 92.7mg 60.9mg 35%
Vitamin K 40.3µg 2.6µg 31%
Copper 0.13mg 0.045mg 9%
Vitamin E 1.46mg 0.3mg 8%
Vitamin A 4µg 47µg 5%
Fiber 3g 1.7g 5%
Potassium 312mg 182mg 4%
Folate 25µg 37µg 3%
Manganese 0.098mg 0.04mg 3%
Phosphorus 34mg 10mg 3%
Polyunsaturated fat 0.287g 0.058g 2%
Vitamin B6 0.063mg 0.038mg 2%
Calories 61kcal 43kcal 1%
Protein 1.14g 0.47g 1%
Selenium 0.2µg 0.6µg 1%
Fructose 4.35g 3.73g 1%
Carbs 14.66g 10.82g 1%
Iron 0.31mg 0.25mg 1%
Calcium 34mg 20mg 1%
Zinc 0.14mg 0.08mg 1%
Magnesium 17mg 21mg 1%
Fats 0.52g 0.26g 0%
Net carbs 11.66g 9.12g N/A
Sugar 8.99g 7.82g N/A
Sodium 3mg 8mg 0%
Vitamin B1 0.027mg 0.023mg 0%
Vitamin B2 0.025mg 0.027mg 0%
Vitamin B3 0.341mg 0.357mg 0%
Vitamin B5 0.183mg 0.191mg 0%
Choline 7.8mg 6.1mg 0%
Saturated fat 0.029g 0.081g 0%
Monounsaturated fat 0.047g 0.072g 0%
Tryptophan 0.015mg 0.008mg 0%
Threonine 0.047mg 0.011mg 0%
Isoleucine 0.051mg 0.008mg 0%
Leucine 0.066mg 0.016mg 0%
Lysine 0.061mg 0.025mg 0%
Methionine 0.024mg 0.002mg 0%
Phenylalanine 0.044mg 0.009mg 0%
Valine 0.057mg 0.01mg 0%
Histidine 0.027mg 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
4
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Papaya
1
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more ProteinProtein +142.6%
Contains more FatsFats +100%
Contains more CarbsCarbs +35.5%
Contains more OtherOther +56.4%
~equal in Water ~88.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Papaya
1
38% 34% 27%
Saturated fat: Sat. Fat 0.081 g
Monounsaturated fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains less Sat. FatSaturated fat -64.2%
Contains more Poly. FatPolyunsaturated fat +394.8%
Contains more Mono. FatMonounsaturated fat +53.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
5
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Papaya
0
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 SucroseSucrose +∞%
Contains more FructoseFructose +16.6%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Glucose ~4.09g
~equal in Lactose ~0g

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.