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Passion fruit vs Papaya - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on May 27, 2022
Education: Nutrition & Microbiology at YSU
Passion fruit
vs
Papaya

Summary

Passion fruit contains more fiber, iron, phosphorus, Vitamin B2, and Vitamin B3; it is also low in saturated fats and low GI.

Papaya has more Vitamin C, folate, low sugars, and less sodium.

Introduction

We will discuss the similarities and differences between papaya and passion fruit, focusing on nutrition and health impact.

Varieties

Passion fruit is the fruit of the Passiflora vine, which belongs to the genus Passiflora and has a tough rind on the outside and a juicy, seed-filled center. The most common passion types are purple passion fruit, yellow passion fruit, and sweet granadilla.

Papayas are members of the Carica genus and are native to the tropics of America and Mexico. There are 14 different types of papayas, with two of the most common being Yellow Papaya and Red Papaya.

Uses

Passion fruit is highly versatile and can be used in various ways. It can be consumed raw or in beverages, desserts, salads, and yogurts. It can be squeezed through a sieve to make juice, which can be used to flavor cocktails or made into cordial.

The ripe papaya is frequently consumed raw, without the skin or seeds. Green papaya is used in the kitchen. It is used in Southeast Asian dishes such as tinola, lumpia, and empanada. Young papaya leaves can be eaten like spinach.

Nutrition

Calories

Passion fruit has two times more calories than papaya. It contains 97 calories per 100g, while papaya contains only 43 calories per 100g.

Vitamins

Passion fruit is richer in Vitamin A, Vitamin B2, Vitamin B3, and Vitamin B6. Vitamin B2 and Vitamin B3 are three times higher in passion fruit than in papaya.

On the other hand, papaya has higher Vitamin C, Vitamin E, Vitamin K, folate and Vitamin B1. The amount of Vitamin E is 14 times higher in papaya than in passion fruit. Also, it falls in the range of the top 12% of foods as a source of Vitamin C. Both fruits have no Vitamin D and Vitamin B12.

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
:
6
Papaya
Contains more Vitamin A +33.9%
Contains more Vitamin B2 +381.5%
Contains more Vitamin B3 +320.2%
Contains more Vitamin B6 +163.2%
Contains more Vitamin E +1400%
Contains more Vitamin C +103%
Contains more Vitamin B1 +∞%
Contains more Folate +164.3%
Contains more Vitamin K +271.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
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 A +33.9%
Contains more Vitamin B2 +381.5%
Contains more Vitamin B3 +320.2%
Contains more Vitamin B6 +163.2%
Contains more Vitamin E +1400%
Contains more Vitamin C +103%
Contains more Vitamin B1 +∞%
Contains more Folate +164.3%
Contains more Vitamin K +271.4%

Minerals

Passion fruit has a relatively higher amount of minerals—more copper, potassium, magnesium, zinc, iron, and phosphorus.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +540%
Contains more Magnesium +38.1%
Contains more Phosphorus +580%
Contains more Potassium +91.2%
Contains more Zinc +25%
Contains more Copper +91.1%
Contains more Calcium +66.7%
Contains less Sodium -71.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Contains more Iron +540%
Contains more Magnesium +38.1%
Contains more Phosphorus +580%
Contains more Potassium +91.2%
Contains more Zinc +25%
Contains more Copper +91.1%
Contains more Calcium +66.7%
Contains less Sodium -71.4%

Glycemic Index

The glycemic index of passion fruit is 16, which is considered a low GI. The glycemic index of papaya is 60, which is considered a medium GI.

Fats

Both fruits have fats of less than 1g. Passion fruit contains 0.7g of fat, and lemon has 0.3g of fat.

Carbs

Passion fruit contains two times more carbs than papaya. It has 23.38g per 100g, whereas papaya has 10.82g per 100g. It falls in the range of the top 10% of foods as a source of fiber. The central part of passion fruit carbs is net carbs: 13 g. However, kumquat also has more fiber: 10.4g per 100g.

Cholesterol

Both fruits have no cholesterol.

Health Impact

Cardiovascular Health

Papaya contains many antioxidants and phenolic compounds, which have protective effects on HDL cholesterol. According to the study [1], these compounds may also improve the ratio and reduce the risk of heart diseases.

Passion fruit is also high in polyphenols which have potent antioxidant and anti-inflammatory effects. They may reduce your risk of chronic inflammation and chronic heart disease [2].

Diabetes

One study shows [3] that fermented papaya preparations can help prevent or manage chronic oxidative stress-related diseases, particularly diabetes and cancer. Besides, papaya contains a high fiber, which may help lower blood glucose levels in type 1 diabetes and improve blood sugar and insulin levels in type 2 diabetes [4]. But be mindful, as overeating papaya may negate these health benefits and cause a blood sugar spike.

Another study [5] 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.

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 normalize the cell cycle [6].

Passion fruit is high in beta carotene. According to one study [7], diets rich in plant-based beta carotene have been linked to a lower risk of some cancers, including the prostate, colon, stomach, and breast cancers.

Side Effects

Allergy

Usually, passion fruit is safe for most people, but in rare cases, allergies may occur. People with a latex allergy are at risk.
Papaya can be unsafe if it is taken in large amounts. Papaya latex applied to the skin can cause allergic reactions [8]. Those who have an allergy to latex may also be allergic to papayas.

Other side effects

Papaya can be unsafe during pregnancy. It contains papain, which can cause congenital disabilities. So during pregnancy, it is better to avoid too much consumption of papaya [8].

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/
  2. https://pubmed.ncbi.nlm.nih.gov/25616409/
  3. https://pubmed.ncbi.nlm.nih.gov/34573398/
  4. https://www.mdpi.com/2311-5637/4/4/83
  5. https://pubmed.ncbi.nlm.nih.gov/29057795/
  6. http://www.allthingscanid.org/papin.pdf
  7. https://pubmed.ncbi.nlm.nih.gov/14973107/
  8. https://pubmed.ncbi.nlm.nih.gov/29723936/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: May 27, 2022

Infographic

Passion fruit vs Papaya infographic
Infographic link

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.
Passion fruit Papaya
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Papaya Opinion
Net carbs 12.98g 9.12g Passion fruit
Protein 2.2g 0.47g Passion fruit
Fats 0.7g 0.26g Passion fruit
Carbs 23.38g 10.82g Passion fruit
Calories 97kcal 43kcal Passion fruit
Starch g 0g Papaya
Fructose g 3.73g Papaya
Sugar 11.2g 7.82g Papaya
Fiber 10.4g 1.7g Passion fruit
Calcium 12mg 20mg Papaya
Iron 1.6mg 0.25mg Passion fruit
Magnesium 29mg 21mg Passion fruit
Phosphorus 68mg 10mg Passion fruit
Potassium 348mg 182mg Passion fruit
Sodium 28mg 8mg Papaya
Zinc 0.1mg 0.08mg Passion fruit
Copper 0.086mg 0.045mg Passion fruit
Vitamin A 1272IU 950IU Passion fruit
Vitamin E 0.02mg 0.3mg Papaya
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 60.9mg Papaya
Vitamin B1 0mg 0.023mg Papaya
Vitamin B2 0.13mg 0.027mg Passion fruit
Vitamin B3 1.5mg 0.357mg Passion fruit
Vitamin B5 mg 0.191mg Papaya
Vitamin B6 0.1mg 0.038mg Passion fruit
Folate 14µg 37µg Papaya
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 2.6µg Papaya
Tryptophan mg 0.008mg Papaya
Threonine mg 0.011mg Papaya
Isoleucine mg 0.008mg Papaya
Leucine mg 0.016mg Papaya
Lysine mg 0.025mg Papaya
Methionine mg 0.002mg Papaya
Phenylalanine mg 0.009mg Papaya
Valine mg 0.01mg Papaya
Histidine mg 0.005mg Papaya
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.059g 0.081g Passion fruit
Monounsaturated Fat 0.086g 0.072g Passion fruit
Polyunsaturated fat 0.411g 0.058g Passion fruit

Which food is preferable for your diet?

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

People also compare

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
23
Passion fruit
28
Papaya
Mineral Summary Score
22
Passion fruit
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
13%
Passion fruit
3%
Papaya
Carbohydrates
23%
Passion fruit
11%
Papaya
Fats
3%
Passion fruit
1%
Papaya

Comparison summary

Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 3.38g)
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 20mg)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $1.8)
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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.