Papaya vs. Passion Fruit – Comparison Based on Nutrition and Health Impact

Calories

Passion fruit is almost 2 times higher in calories than papaya. It contains 97 calories per 100g, while papaya contains only 43 calories per 100g.

Both these are considered low-calorie fruits.

Carbs

Passion fruit contains 2 times more carbs than papaya. It has 23.38g per 100g, whereas papaya has 10.82g per 100g. This is mostly due to dietary fiber, as passion fruit is only 1.4 times higher in net carbs but 6 times richer in fiber.

Passion fruit falls in the top 10% of foods as a source of dietary fiber, primarily because of its edible seeds rich in fiber. 

Fats and Protein

Both fruits have less than 1g of fats per 100g serving. Passion fruit contains 0.7g of fat, and papaya has 0.3g of fat. Both fruits have no cholesterol or trans fats.

These fruits are also very low in proteins, although papaya is almost 5 times higher in this nutrient. 100g servings of papaya and passion fruit contain 2.2g and 0.5g of protein, respectively.

Vitamins

Papaya and passion fruit are both excellent sources of various vitamins.

Papaya is 14 times richer in vitamin E, 4 times richer in vitamin K, and about 2 times richer in vitamin C and folate (vitamin B9). Papaya also provides some level of vitamin B1, while it is absent in passion fruit.

On the other hand, passion fruit contains about 4 times more vitamins B2 and B3, as well as higher levels of vitamins B6 and A.

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.

Passion fruit

5

Papaya

6

Contains more Vitamin AVitamin A	+33.9%
Contains more Vitamin B2Vitamin B2	+381.5%
Contains more Vitamin B3Vitamin B3	+320.2%
Contains more Vitamin B6Vitamin B6	+163.2%
Contains more CholineCholine	+24.6%

Contains more Vitamin CVitamin C	+103%
Contains more Vitamin EVitamin E	+1400%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin KVitamin K	+271.4%
Contains more FolateFolate	+164.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Passion fruit is richer in most minerals, particularly phosphorus, iron, copper, potassium, magnesium, and zinc.

Passion fruit falls in the range of the top 26% of foods as a source of potassium.

On the other hand, papaya has more calcium and less sodium than passion fruit.

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.

Passion fruit

6

Papaya

3

Contains more MagnesiumMagnesium	+38.1%
Contains more PotassiumPotassium	+91.2%
Contains more IronIron	+540%
Contains more CopperCopper	+91.1%
Contains more ZincZinc	+25%
Contains more PhosphorusPhosphorus	+580%

Contains more CalciumCalcium	+66.7%
Contains less SodiumSodium	-71.4%

~equal in Selenium ~0.6µg

Glycemic Index

The glycemic index of passion fruit is 16, whereas the glycemic index of papaya is 38, according to the latest studies (1, 2). While papaya has a relatively higher glycemic index, both these values fall in the low glycemic index category.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Papaya and passion fruit contain polyphenols, which may reduce the risk of coronary heart disease through various mechanisms: improving coronary vasodilation, decreasing platelet clotting ability, and lowering LDL (bad cholesterol) levels in the blood (3).

According to one study carried out on rats, papaya potentially contains antihypertensive agents that primarily inhibit the alpha-adrenoceptors (like Doxazosin (Cardura); Prazosin (Minipress); Terazosin), which are essential for decreasing arterial blood pressure (4). These effects are unknown for passion fruit, but passion fruit may lower heart rate, which is essential in treating heart failure and various types of arrhythmias (5).

Diabetes

One study shows that fermented papaya preparations can help prevent or manage chronic oxidative stress-related diseases, particularly diabetes and cancer (6). 

Besides, papaya contains vitamin C, fiber, saponins, and flavonoids that can help lower blood glucose levels (7). But be mindful, as overeating papaya may negate these health benefits and cause a blood sugar spike.

Another study indicates that passion fruit is rich in piceatannol. This polyphenol may improve insulin sensitivity in men with excess weight, potentially reducing type 2 diabetes risk when taken as a supplement (8).

Cancer

Several studies show that papaya contains lycopene and phytochemicals, which may help treat health problems. These compounds are highly effective against hormone-related cancer and may stop the growth of cancer cells and help normalize the cell cycle (9).

Passion fruit is high in beta-carotene. According to one study, diets rich in plant-based beta carotene have been linked to a lower risk of some cancers, including prostate, colon, stomach, and breast cancers (10).

Passion fruit has also been researched to have protective qualities against breast cancer (11).

Allergy

Passion fruit is safe for most people, but in rare cases, allergies may occur. People with a latex allergy are at a higher risk, as there can be a cross-reaction: those with a latex allergy may also be allergic to papayas (12). 

Other Side Effects

Research finds that regular consumption of ripe papaya during pregnancy may not pose any significant danger. However, unripe or semi-ripe papaya could be unsafe during pregnancy due to the high concentration of latex found in papaya that produces marked uterine contractions (13).