Banana vs. Papaya
Nutrition comparison of Banana and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and papaya:
- Banana has more riboflavin and Vitamin B6.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Papaya has 52% less calories than banana.
- Papaya has 53% less carbohydrates than banana.
- Papaya has more beta-carotene, lutein + zeaxanthin and lycopene than banana, however, banana contains more alpha-carotene than papaya.
- Papaya is an excellent source of Vitamin C.
USDA sources for nutritional information: Banana (Bananas, raw) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya has 52% less calories than banana - papaya has 43 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is similar to papaya for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Papaya | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 93% | 91% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya has 53% less carbohydrates than banana - papaya has 10.8g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 53% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Papaya has 36% less sugar than banana - papaya has 7.8g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Papaya and banana contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both papaya and banana are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has 600% more Vitamin C than banana - papaya has 60.9mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Papaya has 14 times more Vitamin A than banana - papaya has 47ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Papaya and banana contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Papaya and banana contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more riboflavin and Vitamin B6. Both banana and papaya contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Banana | Papaya | |
|---|---|---|
| Thiamin | 0.031 MG | 0.023 MG |
| Riboflavin | 0.073 MG | 0.027 MG |
| Niacin | 0.665 MG | 0.357 MG |
| Pantothenic acid | 0.334 MG | 0.191 MG |
| Vitamin B6 | 0.367 MG | 0.038 MG |
| Folate | 20 UG | 37 UG |
Minerals
calcium
Papaya has 300% more calcium than banana - papaya has 20mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Papaya and banana contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 97% more potassium than papaya - papaya has 182mg of potassium per 100 grams and banana has 358mg 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, both banana and papaya contain small amounts of kaempferol and myricetin.
| Banana | Papaya | |
|---|---|---|
| kaempferol | 0.11 mg | 0.01 mg |
| myricetin | 0.01 mg | 0.02 mg |
| Quercetin | 0.06 mg | ~ |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 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, papaya has more beta-carotene, lutein + zeaxanthin and lycopene than banana per 100 grams, however, banana contains more alpha-carotene than papaya per 100 grams.
| Banana | Papaya | |
|---|---|---|
| beta-carotene | 26 UG | 274 UG |
| alpha-carotene | 25 UG | 2 UG |
| lutein + zeaxanthin | 22 UG | 89 UG |
| lycopene | ~ | 1828 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both banana and papaya contain significant amounts of alpha linoleic acid (ALA).
| Banana | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.047 G |
| Total | 0.027 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, both banana and papaya contain small amounts of linoleic acid.
| Banana | Papaya | |
|---|---|---|
| linoleic acid | 0.046 G | 0.011 G |
| Total | 0.046 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.
Banana 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 banana contain more calories in 100 grams?Papaya has 50% less calories than banana - papaya has 43 calories in 100g and banana has 89 calories.
Does papaya or banana have more carbohydrates?
By weight, papaya has 50% fewer carbohydrates than banana - papaya has 10.8g of carbs for 100g and banana has 22.8g of carbohydrates.
Does papaya or banana contain more potassium?
Banana is a rich source of potassium and it has 100% more potassium than papaya - papaya has 182mg of potassium in 100 grams and banana has 358mg of potassium.