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Papaya vs Kiwifruit - In-Depth Nutrition Comparison

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The main differences between Papaya and Kiwifruit

  • 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.

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

Infographic

Papaya vs Kiwifruit 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
Papaya
1
:
Contains more Magnesium +23.5%
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 17% 15% 15% 3% 5% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains more Magnesium +23.5%
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%

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
Papaya
5
:
Contains more Vitamin A +992%
Contains more Folate +48%
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%
Equal in Vitamin B2 - 0.025
Equal in Vitamin B3 - 0.341
Equal in Vitamin B5 - 0.183
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%
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%
Contains more Vitamin A +992%
Contains more Folate +48%
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%
Equal in Vitamin B2 - 0.025
Equal in Vitamin B3 - 0.341
Equal in Vitamin B5 - 0.183

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
28
Papaya
42
Kiwifruit
Mineral Summary Score
9
Papaya
15
Kiwifruit

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
3%
Papaya
7%
Kiwifruit
Carbohydrates
11%
Papaya
15%
Kiwifruit
Fats
1%
Papaya
2%
Kiwifruit

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.
Papaya Kiwifruit
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
Papaya Kiwifruit
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 Papaya Kiwifruit Opinion
Calories 43 61 Kiwifruit
Protein 0.47 1.14 Kiwifruit
Fats 0.26 0.52 Kiwifruit
Vitamin C 60.9 92.7 Kiwifruit
Carbs 10.82 14.66 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.25 0.31 Kiwifruit
Calcium 20 34 Kiwifruit
Potassium 182 312 Kiwifruit
Magnesium 21 17 Papaya
Sugars 7.82 8.99 Papaya
Fiber 1.7 3 Kiwifruit
Copper 0.045 0.13 Kiwifruit
Zinc 0.08 0.14 Kiwifruit
Starch 0 0
Phosphorus 10 34 Kiwifruit
Sodium 8 3 Kiwifruit
Vitamin A 950 87 Papaya
Vitamin E 0.3 1.46 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.023 0.027 Kiwifruit
Vitamin B2 0.027 0.025 Papaya
Vitamin B3 0.357 0.341 Papaya
Vitamin B5 0.191 0.183 Papaya
Vitamin B6 0.038 0.063 Kiwifruit
Vitamin B12 0 0
Vitamin K 2.6 40.3 Kiwifruit
Folate 37 25 Papaya
Trans Fat 0 0
Saturated Fat 0.081 0.029 Kiwifruit
Monounsaturated Fat 0.072 0.047 Papaya
Polyunsaturated fat 0.058 0.287 Kiwifruit
Tryptophan 0.008 0.015 Kiwifruit
Threonine 0.011 0.047 Kiwifruit
Isoleucine 0.008 0.051 Kiwifruit
Leucine 0.016 0.066 Kiwifruit
Lysine 0.025 0.061 Kiwifruit
Methionine 0.002 0.024 Kiwifruit
Phenylalanine 0.009 0.044 Kiwifruit
Valine 0.01 0.057 Kiwifruit
Histidine 0.005 0.027 Kiwifruit
Fructose 3.73 4.35 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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients
  2. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.