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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +70%
Contains more Iron +24%
Contains more Phosphorus +240%
Contains more Potassium +71.4%
Contains less Sodium -62.5%
Contains more Zinc +75%
Contains more Copper +188.9%
Contains more Manganese +145%
Contains more Magnesium +23.5%
Contains more Selenium +200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Contains more Calcium +70%
Contains more Iron +24%
Contains more Phosphorus +240%
Contains more Potassium +71.4%
Contains less Sodium -62.5%
Contains more Zinc +75%
Contains more Copper +188.9%
Contains more Manganese +145%
Contains more Magnesium +23.5%
Contains more Selenium +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.
:
5
Papaya
Contains more Vitamin E +386.7%
Contains more Vitamin C +52.2%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 E +386.7%
Contains more Vitamin C +52.2%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +142.6%
Contains more Fats +100%
Contains more Carbs +35.5%
Contains more Other +56.4%
Equal in Water - 88.06
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 Protein +142.6%
Contains more Fats +100%
Contains more Carbs +35.5%
Contains more Other +56.4%
Equal in Water - 88.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -64.2%
Contains more Polyunsaturated fat +394.8%
Contains more Monounsaturated Fat +53.2%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -64.2%
Contains more Polyunsaturated fat +394.8%
Contains more Monounsaturated Fat +53.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Fructose +16.6%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Glucose - 4.09
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
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 Sucrose +∞%
Contains more Fructose +16.6%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Glucose - 4.09

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Papaya Opinion
Net carbs 11.66g 9.12g Kiwifruit
Protein 1.14g 0.47g Kiwifruit
Fats 0.52g 0.26g Kiwifruit
Carbs 14.66g 10.82g Kiwifruit
Calories 61kcal 43kcal Kiwifruit
Fructose 4.35g 3.73g Kiwifruit
Sugar 8.99g 7.82g Papaya
Fiber 3g 1.7g Kiwifruit
Calcium 34mg 20mg Kiwifruit
Iron 0.31mg 0.25mg Kiwifruit
Magnesium 17mg 21mg Papaya
Phosphorus 34mg 10mg Kiwifruit
Potassium 312mg 182mg Kiwifruit
Sodium 3mg 8mg Kiwifruit
Zinc 0.14mg 0.08mg Kiwifruit
Copper 0.13mg 0.045mg Kiwifruit
Manganese 0.098mg 0.04mg Kiwifruit
Selenium 0.2µg 0.6µg Papaya
Vitamin A 87IU 950IU Papaya
Vitamin A RAE 4µg 47µg Papaya
Vitamin E 1.46mg 0.3mg Kiwifruit
Vitamin C 92.7mg 60.9mg Kiwifruit
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
Folate 25µg 37µg Papaya
Vitamin K 40.3µg 2.6µg 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
Saturated Fat 0.029g 0.081g Kiwifruit
Monounsaturated Fat 0.047g 0.072g Papaya
Polyunsaturated fat 0.287g 0.058g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Papaya
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
42%
Kiwifruit
28%
Papaya
Minerals Daily Need Coverage Score
14%
Kiwifruit
8%
Papaya

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 1.17g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 20)
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 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

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. 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.