Kiwi vs. Papaya

Nutrition comparison of Kiwi and Papaya


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of kiwi versus papaya (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in kiwi and papaya:

  • Both kiwi and papaya are high in Vitamin C.
  • Kiwi is a great source of dietary fiber.
  • Kiwi is an excellent source of potassium.
Detailed nutritional comparison of kiwi and papaya is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Papaya src

Calories and Carbs

calories

Kiwi and papaya contain similar amounts of calories - kiwi has 61 calories per 100 grams and papaya has 43 calories.

For macronutrient ratios, kiwi is lighter in carbs and similar to papaya for protein and fat. Kiwi has a macronutrient ratio of 7:87:7 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Papaya
Protein 7% 4%
Carbohydrates 87% 91%
Fat 7% 5%
Alcohol ~ ~

carbohydrates

Kiwi and papaya contain similar amounts carbs - kiwi has 14.7g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.

dietary fiber

Kiwi is a great source of dietary fiber and it has 76% more dietary fiber than papaya - kiwi has 3g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.

sugar

Kiwi and papaya contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and papaya has 7.8g of sugar.



Protein

protein

Kiwi and papaya contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and papaya has 0.47g of protein.

Fat

saturated fat

Both kiwi and papaya are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.

Vitamins

Vitamin C

Both kiwi and papaya are high in Vitamin C. Kiwi has 52% more Vitamin C than papaya - kiwi has 92.7mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.

Vitamin A

Papaya has 10 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.

Vitamin E

Kiwi and papaya contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.

Vitamin K

Kiwi has 14 times more Vitamin K than papaya - kiwi has 40.3ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.

The B Vitamins

Both kiwi and papaya contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Kiwi Papaya
Thiamin 0.027 MG 0.023 MG
Riboflavin 0.025 MG 0.027 MG
Niacin 0.341 MG 0.357 MG
Pantothenic acid 0.183 MG 0.191 MG
Vitamin B6 0.063 MG 0.038 MG
Folate 25 UG 37 UG

Minerals

calcium

Kiwi has 70% more calcium than papaya - kiwi has 34mg of calcium per 100 grams and papaya has 20mg of calcium.

iron

Kiwi and papaya contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and papaya has 0.25mg of iron.

potassium

Kiwi is an excellent source of potassium and it has 71% more potassium than papaya - kiwi has 312mg of potassium per 100 grams and papaya has 182mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds,

Kiwi Papaya
luteolin 0.74 mg 0.02 mg
kaempferol 1.03 mg 0.01 mg
Quercetin 0.04 mg ~
apigenin ~ 0.01 mg
myricetin ~ 0.02 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both kiwi and papaya contain significant amounts of lutein + zeaxanthin.

Kiwi Papaya
beta-carotene 52 UG 274 UG
lutein + zeaxanthin 122 UG 89 UG
alpha-carotene ~ 2 UG
lycopene ~ 1828 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both kiwi and papaya contain significant amounts of alpha linoleic acid (ALA).

Kiwi Papaya
alpha linoleic acid 0.042 G 0.047 G
Total 0.042 G 0.047 G

omega 6s

Comparing omega-6 fatty acids, kiwi has more linoleic acid than papaya per 100 grams.

Kiwi Papaya
linoleic acid 0.246 G 0.011 G
Total 0.246 G 0.011 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Kiwi (Kiwifruit, green, raw) and Papaya (Papayas, raw) .

Kiwi g

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choline
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G Water G
G Starch G
G Alcohol G


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