Apricot vs. Papaya
Nutrition comparison of Apricot and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and papaya:
- Apricot has more beta-carotene than papaya, however, papaya contains more lycopene than apricot.
- Apricot is a great source of potassium.
- Papaya has more folate.
- Papaya is an excellent source of Vitamin C.
USDA sources for nutritional information: Apricot (Apricots, raw) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya and apricot contain similar amounts of calories - papaya has 43 calories per 100 grams and apricot has 48 calories.
For macronutrient ratios, apricot is heavier in protein, lighter in carbs and similar to papaya for fat. Apricot has a macronutrient ratio of 11:83:7 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Papaya | |
|---|---|---|
| Protein | 11% | 4% |
| Carbohydrates | 83% | 91% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya and apricot contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and apricot has 11.1g of carbohydrates.
dietary fiber
Papaya and apricot contain similar amounts of dietary fiber - papaya has 1.7g of dietary fiber per 100 grams and apricot has 2g of dietary fiber.
sugar
Papaya and apricot contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and apricot has 9.2g of sugar.
Protein
protein
Papaya and apricot contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and apricot has 1.4g of protein.
Fat
saturated fat
Both papaya and apricot are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and apricot has 0.03g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has 509% more Vitamin C than apricot - papaya has 60.9mg of Vitamin C per 100 grams and apricot has 10mg of Vitamin C.
Vitamin A
Apricot has 104% more Vitamin A than papaya - papaya has 47ug of Vitamin A per 100 grams and apricot has 96ug of Vitamin A.
Vitamin E
Papaya and apricot contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and apricot has 0.89mg of Vitamin E.
Vitamin K
Papaya and apricot contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and apricot has 3.3ug of Vitamin K.
The B Vitamins
Papaya has more folate. Both apricot and papaya contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Apricot | Papaya | |
|---|---|---|
| Thiamin | 0.03 MG | 0.023 MG |
| Riboflavin | 0.04 MG | 0.027 MG |
| Niacin | 0.6 MG | 0.357 MG |
| Pantothenic acid | 0.24 MG | 0.191 MG |
| Vitamin B6 | 0.054 MG | 0.038 MG |
| Folate | 9 UG | 37 UG |
Minerals
calcium
Papaya and apricot contain similar amounts of calcium - papaya has 20mg of calcium per 100 grams and apricot has 13mg of calcium.
iron
Papaya and apricot contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and apricot has 0.39mg of iron.
potassium
Apricot is a great source of potassium and it has 42% more potassium than papaya - papaya has 182mg of potassium per 100 grams and apricot has 259mg 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,
| Apricot | Papaya | |
|---|---|---|
| kaempferol | 0.63 mg | 0.01 mg |
| Quercetin | 1.63 mg | ~ |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 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, apricot has more beta-carotene than papaya per 100 grams, however, papaya contains more lycopene than apricot per 100 grams. Both apricot and papaya contain significant amounts of lutein + zeaxanthin.
| Apricot | Papaya | |
|---|---|---|
| beta-carotene | 1094 UG | 274 UG |
| alpha-carotene | 19 UG | 2 UG |
| lutein + zeaxanthin | 89 UG | 89 UG |
| lycopene | ~ | 1828 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, apricot has more linoleic acid than papaya per 100 grams.
| Apricot | Papaya | |
|---|---|---|
| linoleic acid | 0.077 G | 0.011 G |
| Total | 0.077 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.
Apricot 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 papaya or apricot contain more calories in 100 grams?Papaya and apricot contain similar amounts of calories - papaya has 43 calories in 100g and apricot has 48 calories.
Does papaya or apricot have more carbohydrates?
By weight, papaya and apricot contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and apricot has 11.1g of carbohydrates.