Kiwi vs. Papaya — In-Depth Nutrition Comparison
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The main differences between kiwi and papaya
- Kiwi is richer than papaya in vitamin C, vitamin K, copper, vitamin E, and fiber.
- 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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
39%
23%
Minerals Daily Need Coverage Score
14%
8%
Comparison summary
Which food is lower in Sugar?
Papaya is lower in Sugar (difference - 1.17g)
Which food is lower in glycemic index?
Papaya is lower in glycemic index (difference - 20)
Which food is cheaper?
Papaya is cheaper (difference - $0.3)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.052g)
Which food is richer in minerals?
Kiwi is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.