Papaya vs Passion Fruit: Nutrition & Calories Compare


Papaya vs Passion fruit
Nutrition Facts
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Papaya vs Passion Fruit 100g Compare
per 100g | Papaya | Passion fruit |
---|---|---|
Calories | 43 | 97 |
Carbohydrates | 8 g | 23.38 g |
Fat | 0.26 g | 0.7 g |
Dietary fiber | 1.7 g | 10.4 g |
Protein | 0.47 g | 2.2 g |
Calcium | 20 mg | 12 mg |
Iron | 0.25 mg | 1.6 mg |
Magnessium | 21 mg | 29 mg |
Phosphorus | 10 mg | 68 mg |
Potassium | 182 mg | 348 mg |
Zink | 0.08 mg | 0.1 mg |
Vitaminium A | 950 µg | 1274 µg |
Vitaminium B2 (riboflavin) | 0.027 mg | 0.13 mg |
Vitaminium B3 (Niacin) | 0.338 mg | 1.5 mg |
Vitaminium B6 | 0.038 mg | 0.1 mg |
Vitaminium B9 (Folic acid) | 37 mg | 14 mg |
Vitaminium C | 60.9 mg | 30 mg |
Vitaminium E | 0.3 mg | 0.02 mg |
Vitaminium K | 2.6 µg | 0.7 µg |
Beta karoten | 276 mg | 743 mg |
Exploring the Tropical Delights: Papaya and Passion Fruit
Tropical fruits like papaya and passion fruit not only tantalize the taste buds with their unique flavors but also offer a plethora of nutritional benefits. Both fruits are celebrated for their health benefits, vibrant colors, and versatility in culinary uses. Whether you are whipping up a smoothie, a fruit salad, or looking for a natural sweetener for your dessert, understanding the nutritional nuances between papaya and passion fruit can help you make informed dietary choices. Let's dive into the interesting world of these tropical fruits and see how they compare.
A Closer Look at Papaya
Often referred to as the "fruit of the angels" by Christopher Columbus, papaya is a soft, fleshy fruit that boasts a sweet taste and butter-like consistency. It's not just the fruit that's beneficial; the entire papaya tree, including its leaves and seeds, has been used for medicinal purposes throughout history. Papayas are an excellent source of Vitamin C, antioxidants, and a unique enzyme called papain which aids in digestion.
Passion Fruit: A Tart Powerhouse
On the other hand, passion fruit, with its distinctive tart flavor and crunchy seeds, is a powerhouse of nutrients. It's known for its high fiber content, vitamins A and C, and essential minerals. Passion fruit also contains a variety of phytochemicals, including carotenoids and polyphenols, which contribute to its antioxidant properties. Its versatility makes it a favorite among chefs and food enthusiasts alike.
Nutritional Breakdown: The Comparison
- Calories: Papaya is lower in calories with 43 kcal per 100 grams, making it an excellent choice for those monitoring their calorie intake. Passion fruit, on the other hand, has 97 kcal per 100 grams.
- Carbohydrates and Fiber: While both fruits are good sources of carbohydrates, passion fruit stands out with 23.38 grams, including a remarkable 10.4 grams of dietary fiber, compared to papaya's 8 grams of carbohydrates and 1.7 grams of fiber.
- Fat and Protein: Both fruits are low in fat, but passion fruit has a slightly higher content (0.7 grams) and more than four times the protein of papaya (2.2 grams).
- Vitamins and Minerals: Papaya is rich in Vitamin C and pro-Vitamin A (beta-carotene), while passion fruit provides an impressive range of B vitamins and is higher in certain minerals like iron, magnesium, and potassium.
Both fruits are cholesterol-free and contain beneficial compounds that promote health. However, passion fruit's higher fiber content and notable levels of vitamins and minerals make it a slightly denser nutrient fruit compared to papaya. Nonetheless, papaya's lower calorie count and rich enzyme content offer unique benefits, especially for digestive health.
Which One Should You Choose?
Ultimately, the choice between papaya and passion fruit depends on your personal taste preferences, nutritional needs, and health goals. If you're looking for a low-calorie option rich in digestive enzymes and Vitamin C, papaya is your go-to fruit. On the other hand, if you prefer a nutrient-dense fruit with high fiber and a broader spectrum of vitamins and minerals, passion fruit will not disappoint.
Why not enjoy the best of both worlds? Incorporating a variety of fruits into your diet, including both papaya and passion fruit, ensures a wide range of nutrients and health benefits. So, the next time you're at the grocery store, consider picking up these tropical delights to add some color, flavor, and nutrition to your meals.
Papaya 100g
43kcalCalories source
- 88% CARBS.
- 5% PROTEIN
- 6% FAT
Passion fruit 100g
97kcalCalories source
- 86% CARBS
- 8% PROTEIN
- 6% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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