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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
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Papaya
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Kiwifruit Papaya Opinion
Calories 61kcal 43kcal Kiwifruit
Protein 1.14g 0.47g Kiwifruit
Fats 0.52g 0.26g Kiwifruit
Vitamin C 92.7mg 60.9mg Kiwifruit
Net carbs 11.66g 9.12g Kiwifruit
Carbs 14.66g 10.82g Kiwifruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.31mg 0.25mg Kiwifruit
Calcium 34mg 20mg Kiwifruit
Potassium 312mg 182mg Kiwifruit
Magnesium 17mg 21mg Papaya
Sugar 8.99g 7.82g Papaya
Fiber 3g 1.7g Kiwifruit
Copper 0.13mg 0.045mg Kiwifruit
Zinc 0.14mg 0.08mg Kiwifruit
Starch 0g 0g
Phosphorus 34mg 10mg Kiwifruit
Sodium 3mg 8mg Kiwifruit
Vitamin A 87IU 950IU Papaya
Vitamin E 1.46mg 0.3mg Kiwifruit
Vitamin D 0µg 0µg
Vitamin B1 0.027mg 0.023mg Kiwifruit
Vitamin B2 0.025mg 0.027mg Papaya
Vitamin B3 0.341mg 0.357mg Papaya
Vitamin B5 0.183mg 0.191mg Papaya
Vitamin B6 0.063mg 0.038mg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 2.6µg Kiwifruit
Folate 25µg 37µg Papaya
Trans Fat 0g 0g
Saturated Fat 0.029g 0.081g Kiwifruit
Monounsaturated Fat 0.047g 0.072g Papaya
Polyunsaturated fat 0.287g 0.058g Kiwifruit
Tryptophan 0.015mg 0.008mg Kiwifruit
Threonine 0.047mg 0.011mg Kiwifruit
Isoleucine 0.051mg 0.008mg Kiwifruit
Leucine 0.066mg 0.016mg Kiwifruit
Lysine 0.061mg 0.025mg Kiwifruit
Methionine 0.024mg 0.002mg Kiwifruit
Phenylalanine 0.044mg 0.009mg Kiwifruit
Valine 0.057mg 0.01mg Kiwifruit
Histidine 0.027mg 0.005mg Kiwifruit
Fructose 4.35g 3.73g Kiwifruit

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
7%
Kiwifruit
3%
Papaya
Carbohydrates
15%
Kiwifruit
11%
Papaya
Fats
2%
Kiwifruit
1%
Papaya

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (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 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.

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 to 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.