Papaya vs. Brussels Sprouts
Nutrition comparison of Papaya and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and brussels sprouts:
- Both papaya and brussels sprouts are high in Vitamin C.
- Brussels sprout has 72% less sugar than papaya.
- Brussels sprout has more thiamin, riboflavin and Vitamin B6.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin K, dietary fiber and potassium.
- Papaya has more lycopene than brussels sprout, however, brussels sprout contains more lutein + zeaxanthin than papaya.
USDA sources for nutritional information: Papaya (Papayas, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya and brussels sprouts contain similar amounts of calories - papaya has 43 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, papaya is much lighter in protein, much heavier in carbs and similar to brussels sprouts for fat. Papaya has a macronutrient ratio of 4:91:5 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Brussels Sprouts | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 91% | 68% |
| Fat | 5% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya and brussels sprouts contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 124% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Brussels sprout has 72% less sugar than papaya - papaya has 7.8g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 619% more protein than papaya - papaya has 0.47g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both papaya and brussels sprouts are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Both papaya and brussels sprouts are high in Vitamin C. Brussels sprout has 40% more Vitamin C than papaya - papaya has 60.9mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Papaya and brussels sprouts contain similar amounts of Vitamin A - papaya has 47ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Papaya and brussels sprouts contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 67 times more Vitamin K than papaya - papaya has 2.6ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, riboflavin and Vitamin B6. Both papaya and brussels sprouts contain significant amounts of niacin, pantothenic acid and folate.
| Papaya | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.023 MG | 0.139 MG |
| Riboflavin | 0.027 MG | 0.09 MG |
| Niacin | 0.357 MG | 0.745 MG |
| Pantothenic acid | 0.191 MG | 0.309 MG |
| Vitamin B6 | 0.038 MG | 0.219 MG |
| Folate | 37 UG | 61 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 110% more calcium than papaya - papaya has 20mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 460% more iron than papaya - papaya has 0.25mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Brussels sprout is an excellent source of potassium and it has 114% more potassium than papaya - papaya has 182mg of potassium per 100 grams and brussels sprout has 389mg 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,
| Papaya | Brussels Sprouts | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | 0.33 mg |
| kaempferol | 0.01 mg | 0.86 mg |
| myricetin | 0.02 mg | ~ |
| Quercetin | ~ | 1.92 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 lycopene than brussels sprout per 100 grams, however, brussels sprout contains more lutein + zeaxanthin than papaya per 100 grams. Both papaya and brussels sprouts contain significant amounts of beta-carotene.
| Papaya | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 274 UG | 450 UG |
| alpha-carotene | 2 UG | 6 UG |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | 1590 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than papaya per 100 grams.
| Papaya | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.099 G |
| Total | 0.047 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both papaya and brussels sprouts contain small amounts of linoleic acid.
| Papaya | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.011 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.011 G | 0.046 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: Papaya (Papayas, raw) and Brussels Sprouts (Brussels sprouts, raw) .
Papaya g
()
|
Daily Values (%) |
Brussels Sprouts 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% |
|
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 % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
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% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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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% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
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% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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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 | |||
FAQ
Does papaya or brussels sprouts contain more calories in 100 grams?Papaya and brussels sprouts contain similar amounts of calories - papaya has 43 calories in 100g and brussels sprout has 43 calories.
Does papaya or brussels sprouts have more carbohydrates?
By weight, papaya and brussels sprouts contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does papaya or brussels sprouts contain more potassium?
Brussels sprout is a rich source of potassium and it has 110% more potassium than papaya - papaya has 182mg of potassium in 100 grams and brussels sprout has 389mg of potassium.