Kiwi vs Papaya – Which is Healthier?

Our Verdict

When comparing kiwi to papaya, we picked the papaya.

Why?

This one was an open-and-shut case fruit basket:

In terms of macros, kiwi has nearly 2x the fiber, slightly more carbs, and (for what it’s worth, which isn’t much because the numbers are small) more than 2x the protein, adding up to a clear win for kiwi in this round—mostly because of the fiber, though.

In the category of vitamins, kiwi has more of vitamins B1, B6, B7, C, E K, and choline, while papaya has more of vitamins A and B9. It’s worth noting that kiwi has (appropriately enough) a lot more vitamin K, while papaya has a lot more of vitamin A (whence the color). In any case, an easy overall win for kiwi on strength of numbers (a clear 7:2 win for kiwi), plus a bonus that we’d prioritize the vitamin K over the vitamin A, as far fewer foods contain vitamin K in high doses (in contrast, so many foods are so high in vitamin A, that it’s almost impossible to be deficient in it unless one is literally starving).

Looking at minerals, kiwi has more calcium, copper, iron, manganese, phosphorus, potassium, and zinc, while papaya has more magnesium and selenium; another clear win for kiwi.

When it comes to specifically phytochemical considerations, kiwi has more polyphenols, and also some anticancer properties that are special to it, while papaya cannot boast any more than any other fruit in this regard.

Adding up the sections makes a complete win for kiwi, but by all means enjoy either or both; diversity is good!

Want to learn more?

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Enjoy!