Kiwi vs Papaya: Calories & Nutrition Showdown



Kiwi - calories, kcal, weight, nutrition
Kiwi - calories, kcal, weight, nutrition

Kiwi vs Papaya
Nutrition Facts

Kiwi
Serving size:
  change
one kiwi (75g)slice (10g)cup, sliced (180g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 50

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Papaya
Serving size:
  change
one papaya (320g)cup, pieces (145g)cup, mashed (230g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Kiwi vs Papaya 100g Compare


per 100gKiwiPapaya
Calories61 43
Carbohydrates14.66 g8 g
Fat0.52 g0.26 g
Dietary fiber3 g1.7 g
Protein1 g0.47 g
Calcium34 mg20 mg
Iron0.31 mg0.25 mg
Magnessium17 mg21 mg
Potassium312 mg182 mg
Sodium3 mg8 mg
Zink0.14 mg0.08 mg
Vitaminium A87 µg950 µg
Vitaminium B1 (Thiamine)0.027 mg0.023 mg
Vitaminium B2 (riboflavin)0.025 mg0.027 mg
Vitaminium B3 (Niacin)0.341 mg0.338 mg
Vitaminium B9 (Folic acid)25 mg37 mg
Vitaminium C92.7 mg60.9 mg
Vitaminium E1.46 mg0.3 mg
Vitaminium K40.3 µg2.6 µg
Beta karoten52 mg276 mg
Kiwi vs Papaya: A Fruitful Comparison

Exploring the Wonders of Kiwi and Papaya

When it comes to enriching our diet with fruits, kiwi and papaya stand out not only for their unique flavors but also for their impressive nutritional profiles. These fruits are not just a treat to the taste buds; they are packed with a variety of vitamins and minerals essential for our health. Beyond their nutritional benefits, kiwi and papaya have fascinating origins and uses across different cultures, making them intriguing additions to our daily meals.

A Closer Look at Nutritional Content

Comparing the nutritional aspects of kiwi and papaya reveals why these fruits are celebrated in health circles. With 61 calories in kiwi and 43 calories in papaya per 100 grams, both fruits are considered low-calorie options, perfect for anyone looking to maintain or lose weight. Kiwi, with its 14.66g of carbohydrates and 3g of fiber, is a great option for a fiber-rich snack that can aid digestion and keep you feeling full longer. On the other hand, papaya, with 8g of carbohydrates and 1.7g of fiber, offers a lighter but equally nutritious option.

When it comes to vitamins and minerals, both fruits have their unique strengths. Kiwi is an excellent source of Vitamin C, providing 92.7mg per 100 grams, which is essential for immune function, skin health, and iron absorption. Papaya is not far behind, with 60.9mg of Vitamin C, and it takes the lead in Vitamin A content with 950IU, promoting good vision and healthy skin. Additionally, papaya's 276µg of beta-carotene (a precursor to Vitamin A) surpasses kiwi's 52µg, offering antioxidant benefits that can protect against certain diseases.

Health Benefits Beyond the Numbers

The health benefits of kiwi and papaya extend beyond their vitamin and mineral content. The high fiber content in kiwi can help manage blood sugar levels, reduce cholesterol, and support heart health. Its unique enzyme, actinidin, can also aid in protein digestion. Papaya, with its enzyme papain, shares similar digestive benefits, helping break down proteins and easing digestion. The rich antioxidant content in both fruits helps combat oxidative stress and inflammation, contributing to overall health and prevention of chronic diseases.

Which One Should You Choose?

Deciding between kiwi and papaya depends on your nutritional needs and taste preferences. For a higher fiber and Vitamin C boost, kiwi might be the way to go. If you're looking for a fruit that supports eye health and provides a significant amount of Vitamin A, papaya could be your fruit of choice. However, incorporating both into your diet can ensure you reap the diverse benefits they offer.

Conclusion

Kiwi and papaya are more than just delicious additions to your fruit bowl; they are packed with nutrients that can contribute to a healthy lifestyle. Whether you prefer the tangy sweetness of kiwi or the tropical flavors of papaya, incorporating these fruits into your diet can offer numerous health benefits. By understanding the nutritional content and health advantages of each, you can make informed choices that support your well-being.

Kiwi 100g

61kcal

Calories source

  • 87% CARBS.
  • 6% PROTEIN
  • 7% FAT

Papaya 100g

43kcal

Calories source

  • 88% CARBS
  • 5% PROTEIN
  • 6% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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