Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and bok choy:
Bok choy has 70% less calories than papaya - papaya has 43 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, papaya is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. Papaya has a macronutrient ratio of 4:90:6 and for bok choy, 36:53:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Papaya | Bok Choy | |
---|---|---|
Protein | 4% | 36% |
Carbohydrates | 90% | 53% |
Fat | 6% | 11% |
Alcohol | ~ | ~ |
Bok choy has 3.9 times less carbohydrates than papaya - papaya has 10.8g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
Papaya has 70% more dietary fiber than bok choy - papaya has 1.7g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
Bok choy has 5.6 times less sugar than papaya - papaya has 7.8g of sugar per 100 grams and bok choy has 1.2g of sugar.
Papaya and bok choy contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and bok choy has 1.5g of protein.
Both papaya and bok choy are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Both papaya and bok choy are high in Vitamin C. Papaya has 35% more Vitamin C than bok choy - papaya has 60.9mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Bok choy is an excellent source of Vitamin A and it has 374% more Vitamin A than papaya - papaya has 47ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Papaya and bok choy contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Bok choy has 16 times more Vitamin K than papaya - papaya has 2.6ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
Bok choy has more riboflavin and Vitamin B6. Both papaya and bok choy contain significant amounts of thiamin, niacin, pantothenic acid and folate.
Papaya | Bok Choy | |
---|---|---|
Thiamin | 0.023 MG | 0.04 MG |
Riboflavin | 0.027 MG | 0.07 MG |
Niacin | 0.357 MG | 0.5 MG |
Pantothenic acid | 0.191 MG | 0.088 MG |
Vitamin B6 | 0.038 MG | 0.194 MG |
Folate | 37 UG | 66 UG |
Bok choy is an excellent source of calcium and it has 425% more calcium than papaya - papaya has 20mg of calcium per 100 grams and bok choy has 105mg of calcium.
Bok choy has 220% more iron than papaya - papaya has 0.25mg of iron per 100 grams and bok choy has 0.8mg of iron.
Bok choy is a great source of potassium and it has 38% more potassium than papaya - papaya has 182mg of potassium per 100 grams and bok choy has 252mg of potassium.
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 papaya and bok choy contain small amounts of luteolin and myricetin.
Papaya | Bok Choy | |
---|---|---|
apigenin | 0.01 mg | 0.24 mg |
luteolin | 0.02 mg | 0.09 mg |
kaempferol | 0.01 mg | 4.33 mg |
myricetin | 0.02 mg | 0.03 mg |
Quercetin | ~ | 2.06 mg |
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, bok choy has more beta-carotene than papaya per 100 grams, however, papaya contains more lycopene and lutein + zeaxanthin than bok choy per 100 grams. Both papaya and bok choy contain small amounts of alpha-carotene.
Papaya | Bok Choy | |
---|---|---|
beta-carotene | 274 UG | 2681 UG |
alpha-carotene | 2 UG | 1 UG |
lycopene | 1828 UG | ~ |
lutein + zeaxanthin | 89 UG | 40 UG |
For omega-3 fatty acids, both papaya and bok choy contain significant amounts of alpha linoleic acid (ALA).
Papaya | Bok Choy | |
---|---|---|
alpha linoleic acid | 0.047 G | 0.055 G |
Total | 0.047 G | 0.055 G |
Comparing omega-6 fatty acids, both papaya and bok choy contain small amounts of linoleic acid.
Papaya | Bok Choy | |
---|---|---|
linoleic acid | 0.011 G | 0.042 G |
Total | 0.011 G | 0.042 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Papaya or Bok Choy .
Papaya g
()
|
Daily Values (%) |
Bok Choy g
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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UG % | |
MG % |
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5% | Vitamin C | 5% |
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MG % | |
IU % |
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5% | Vitamin D | 5% |
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IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
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UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||