Papaya vs. Broccoli
Nutrition comparison of Papaya and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and broccoli:
- Both papaya and broccoli are high in Vitamin C.
- Broccoli has 3.6 times less sugar than papaya.
- Broccoli has more alpha-carotene and lutein + zeaxanthin than papaya, however, papaya contains more lycopene than broccoli.
- Broccoli has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of potassium.
USDA sources for nutritional information: Papaya (Papayas, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya and broccoli contain similar amounts of calories - papaya has 43 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, papaya is much lighter in protein, much heavier in carbs and similar to broccoli for fat. Papaya has a macronutrient ratio of 4:91:5 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Broccoli | |
|---|---|---|
| Protein | 4% | 28% |
| Carbohydrates | 91% | 65% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya and broccoli contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli 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 broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 3.6 times less sugar than papaya - papaya has 7.8g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 500% more protein than papaya - papaya has 0.47g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both papaya and broccoli are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both papaya and broccoli are high in Vitamin C. Broccoli has 46% more Vitamin C than papaya - papaya has 60.9mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Papaya and broccoli contain similar amounts of Vitamin A - papaya has 47ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Papaya and broccoli contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 38 times more Vitamin K than papaya - papaya has 2.6ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both papaya and broccoli contain significant amounts of niacin and folate.
| Papaya | Broccoli | |
|---|---|---|
| Thiamin | 0.023 MG | 0.071 MG |
| Riboflavin | 0.027 MG | 0.117 MG |
| Niacin | 0.357 MG | 0.639 MG |
| Pantothenic acid | 0.191 MG | 0.573 MG |
| Vitamin B6 | 0.038 MG | 0.175 MG |
| Folate | 37 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 135% more calcium than papaya - papaya has 20mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 192% more iron than papaya - papaya has 0.25mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 74% more potassium than papaya - papaya has 182mg of potassium per 100 grams and broccoli has 316mg 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 papaya and broccoli contain small amounts of myricetin.
| Papaya | Broccoli | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | 0.8 mg |
| kaempferol | 0.01 mg | 7.84 mg |
| myricetin | 0.02 mg | 0.06 mg |
| Quercetin | ~ | 3.26 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, broccoli has more alpha-carotene and lutein + zeaxanthin than papaya per 100 grams, however, papaya contains more lycopene than broccoli per 100 grams. Both papaya and broccoli contain significant amounts of beta-carotene.
| Papaya | Broccoli | |
|---|---|---|
| beta-carotene | 274 UG | 361 UG |
| alpha-carotene | 2 UG | 25 UG |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Papaya | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.0215 G |
| Total | 0.047 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both papaya and broccoli contain small amounts of linoleic acid.
| Papaya | Broccoli | |
|---|---|---|
| linoleic acid | 0.011 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.011 G | 0.055 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.
Papaya g
()
|
Daily Values (%) |
Broccoli 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 % |
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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 broccoli contain more calories in 100 grams?Papaya and broccoli contain similar amounts of calories - papaya has 43 calories in 100g and broccoli has 34 calories.
Does papaya or broccoli have more carbohydrates?
By weight, papaya and broccoli contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does papaya or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 70% more potassium than papaya - papaya has 182mg of potassium in 100 grams and broccoli has 316mg of potassium.