Blueberry vs. Papaya
Nutrition comparison of Blueberry and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and papaya:
- Blueberry is a great source of dietary fiber.
- Papaya has more folate.
- Papaya is an excellent source of Vitamin C.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya and blueberry contain similar amounts of calories - papaya has 43 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is similar to papaya for protein, carbs and fat. Blueberry has a macronutrient ratio of 5:91:5 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Papaya | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 91% | 91% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya and blueberry contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has 41% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Papaya and blueberry contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Papaya and blueberry contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both papaya and blueberry are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has 528% more Vitamin C than blueberry - papaya has 60.9mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Papaya has 14 times more Vitamin A than blueberry - papaya has 47ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Papaya and blueberry contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Papaya and blueberry contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Papaya has more folate. Both blueberry and papaya contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Blueberry | Papaya | |
|---|---|---|
| Thiamin | 0.037 MG | 0.023 MG |
| Riboflavin | 0.041 MG | 0.027 MG |
| Niacin | 0.418 MG | 0.357 MG |
| Pantothenic acid | 0.124 MG | 0.191 MG |
| Vitamin B6 | 0.052 MG | 0.038 MG |
| Folate | 6 UG | 37 UG |
Minerals
calcium
Papaya has 233% more calcium than blueberry - papaya has 20mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Papaya and blueberry contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Papaya has 136% more potassium than blueberry - papaya has 182mg of potassium per 100 grams and blueberry has 77mg 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 blueberry and papaya contain small amounts of luteolin.
| Blueberry | Papaya | |
|---|---|---|
| luteolin | 0.2 mg | 0.02 mg |
| kaempferol | 1.66 mg | 0.01 mg |
| myricetin | 1.3 mg | 0.02 mg |
| Quercetin | 7.67 mg | ~ |
| apigenin | ~ | 0.01 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 blueberry and papaya contain significant amounts of lutein + zeaxanthin.
| Blueberry | Papaya | |
|---|---|---|
| beta-carotene | 32 UG | 274 UG |
| lutein + zeaxanthin | 80 UG | 89 UG |
| alpha-carotene | ~ | 2 UG |
| lycopene | ~ | 1828 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and papaya contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.047 G |
| Total | 0.058 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than papaya per 100 grams.
| Blueberry | Papaya | |
|---|---|---|
| linoleic acid | 0.088 G | 0.011 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Papaya and blueberry contain similar amounts of calories - papaya has 43 calories in 100g and blueberry has 57 calories.
Does papaya or blueberry have more carbohydrates?
By weight, papaya and blueberry contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and blueberry has 14.5g of carbohydrates.