Blackberry vs. Papaya
Nutrition comparison of Blackberry and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and papaya:
- Both papaya and blackberry are high in Vitamin C.
- Blackberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya and blackberry contain similar amounts of calories - papaya has 43 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and heavier in fat compared to papaya per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Papaya | |
|---|---|---|
| Protein | 12% | 4% |
| Carbohydrates | 79% | 91% |
| Fat | 9% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya and blackberry contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 212% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Papaya and blackberry contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Papaya and blackberry contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both papaya and blackberry are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both papaya and blackberry are high in Vitamin C. Papaya has 190% more Vitamin C than blackberry - papaya has 60.9mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Papaya has 327% more Vitamin A than blackberry - papaya has 47ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Papaya and blackberry contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Papaya and blackberry contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Both blackberry and papaya contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blackberry | Papaya | |
|---|---|---|
| Thiamin | 0.02 MG | 0.023 MG |
| Riboflavin | 0.026 MG | 0.027 MG |
| Niacin | 0.646 MG | 0.357 MG |
| Pantothenic acid | 0.276 MG | 0.191 MG |
| Vitamin B6 | 0.03 MG | 0.038 MG |
| Folate | 25 UG | 37 UG |
Minerals
calcium
Blackberry has 45% more calcium than papaya - papaya has 20mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Papaya and blackberry contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Papaya and blackberry contain similar amounts of potassium - papaya has 182mg of potassium per 100 grams and blackberry has 162mg 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,
| Blackberry | Papaya | |
|---|---|---|
| kaempferol | 0.27 mg | 0.01 mg |
| myricetin | 0.67 mg | 0.02 mg |
| Quercetin | 3.58 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, both blackberry and papaya contain significant amounts of lutein + zeaxanthin.
| Blackberry | Papaya | |
|---|---|---|
| beta-carotene | 128 UG | 274 UG |
| lutein + zeaxanthin | 118 UG | 89 UG |
| alpha-carotene | ~ | 2 UG |
| lycopene | ~ | 1828 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and papaya contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.047 G |
| Total | 0.094 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than papaya per 100 grams.
| Blackberry | Papaya | |
|---|---|---|
| linoleic acid | 0.186 G | 0.011 G |
| Total | 0.186 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.
Note: The specific food items compared are: Blackberry (Blackberries, raw) and Papaya (Papayas, raw) .
Blackberry 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 blackberry contain more calories in 100 grams?Papaya and blackberry contain similar amounts of calories - papaya has 43 calories in 100g and blackberry has 43 calories.
Does papaya or blackberry have more carbohydrates?
By weight, papaya and blackberry contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and blackberry has 9.6g of carbohydrates.