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.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
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 of 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.
Kiwi g
()
|
Daily Values (%) |
Papaya g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kiwi or papaya contain more calories in 100 grams?Kiwi and papaya contain similar amounts of calories - kiwi has 61 calories in 100g and papaya has 43 calories.
Does kiwi or papaya have more carbohydrates?
By weight, kiwi and papaya contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and papaya has 10.8g of carbohydrates.
Does kiwi or papaya contain more potassium?
Kiwi is a rich source of potassium and it has 70% more potassium than papaya - kiwi has 312mg of potassium in 100 grams and papaya has 182mg of potassium.