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Kiwifruit vs Papaya - In-Depth Nutrition Comparison

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The main differences between Kiwifruit and Papaya

  • Kiwifruit is richer than Papaya in Vitamin C, Vitamin K, Copper, Vitamin E and Fiber.
  • Daily need coverage for Vitamin C from Kiwifruit is 35% higher.
  • Kiwifruit contains 16 times more Vitamin K than Papaya. Kiwifruit contains 40.3µg of Vitamin K, while Papaya contains 2.6µg.

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

Infographic

Kiwifruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Papaya
Contains more Iron +24%
Contains more Calcium +70%
Contains more Potassium +71.4%
Contains more Copper +188.9%
Contains more Zinc +75%
Contains more Phosphorus +240%
Contains less Sodium -62.5%
Contains more Magnesium +23.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 17% 15% 15% 3% 5% 2%
Contains more Iron +24%
Contains more Calcium +70%
Contains more Potassium +71.4%
Contains more Copper +188.9%
Contains more Zinc +75%
Contains more Phosphorus +240%
Contains less Sodium -62.5%
Contains more Magnesium +23.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Papaya
Contains more Vitamin C +52.2%
Contains more Vitamin E +386.7%
Contains more Vitamin B1 +17.4%
Contains more Vitamin B6 +65.8%
Contains more Vitamin K +1450%
Contains more Vitamin A +992%
Contains more Folate +48%
Equal in Vitamin B2 - 0.027
Equal in Vitamin B3 - 0.357
Equal in Vitamin B5 - 0.191
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 203% 57% 6% 0% 6% 7% 7% 12% 9% 0% 7% 28%
Contains more Vitamin C +52.2%
Contains more Vitamin E +386.7%
Contains more Vitamin B1 +17.4%
Contains more Vitamin B6 +65.8%
Contains more Vitamin K +1450%
Contains more Vitamin A +992%
Contains more Folate +48%
Equal in Vitamin B2 - 0.027
Equal in Vitamin B3 - 0.357
Equal in Vitamin B5 - 0.191

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
42
Kiwifruit
28
Papaya
Mineral Summary Score
15
Kiwifruit
9
Papaya

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Kiwifruit
3%
Papaya
Carbohydrates
15%
Kiwifruit
11%
Papaya
Fats
2%
Kiwifruit
1%
Papaya

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Papaya
Lower in Sugars ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kiwifruit Papaya
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Papaya
Papaya contains less Sugars (difference - 1.17g)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.3)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kiwifruit Papaya Opinion
Calories 61 43 Kiwifruit
Protein 1.14 0.47 Kiwifruit
Fats 0.52 0.26 Kiwifruit
Vitamin C 92.7 60.9 Kiwifruit
Carbs 14.66 10.82 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.31 0.25 Kiwifruit
Calcium 34 20 Kiwifruit
Potassium 312 182 Kiwifruit
Magnesium 17 21 Papaya
Sugars 8.99 7.82 Papaya
Fiber 3 1.7 Kiwifruit
Copper 0.13 0.045 Kiwifruit
Zinc 0.14 0.08 Kiwifruit
Starch 0 0
Phosphorus 34 10 Kiwifruit
Sodium 3 8 Kiwifruit
Vitamin A 87 950 Papaya
Vitamin E 1.46 0.3 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.027 0.023 Kiwifruit
Vitamin B2 0.025 0.027 Papaya
Vitamin B3 0.341 0.357 Papaya
Vitamin B5 0.183 0.191 Papaya
Vitamin B6 0.063 0.038 Kiwifruit
Vitamin B12 0 0
Vitamin K 40.3 2.6 Kiwifruit
Folate 25 37 Papaya
Trans Fat 0 0
Saturated Fat 0.029 0.081 Kiwifruit
Monounsaturated Fat 0.047 0.072 Papaya
Polyunsaturated fat 0.287 0.058 Kiwifruit
Tryptophan 0.015 0.008 Kiwifruit
Threonine 0.047 0.011 Kiwifruit
Isoleucine 0.051 0.008 Kiwifruit
Leucine 0.066 0.016 Kiwifruit
Lysine 0.061 0.025 Kiwifruit
Methionine 0.024 0.002 Kiwifruit
Phenylalanine 0.044 0.009 Kiwifruit
Valine 0.057 0.01 Kiwifruit
Histidine 0.027 0.005 Kiwifruit
Fructose 4.35 3.73 Kiwifruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Kiwifruit - 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.