Papaya vs. Collard Greens
Nutrition comparison of Papaya and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and collard greens:
- Both papaya and collard greens are high in Vitamin C.
- Collard green has 16 times less sugar than papaya.
- Collard green has more beta-carotene and lutein + zeaxanthin than papaya, however, papaya contains more lycopene than collard green.
- Collard green has more thiamin, riboflavin, Vitamin B6 and folate.
- Collard green is an excellent source of Vitamin A, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Papaya (Papayas, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya and collard greens contain similar amounts of calories - papaya has 43 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, papaya is much lighter in protein, much heavier in carbs and lighter in fat compared to collard greens per calorie. Papaya has a macronutrient ratio of 4:91:5 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Collard Greens | |
|---|---|---|
| Protein | 4% | 31% |
| Carbohydrates | 91% | 56% |
| Fat | 5% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya and collard greens contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Collard green is an excellent source of dietary fiber and it has 135% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Collard green has 16 times less sugar than papaya - papaya has 7.8g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Collard green has 543% more protein than papaya - papaya has 0.47g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both papaya and collard greens are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both papaya and collard greens are high in Vitamin C. Papaya has 73% more Vitamin C than collard green - papaya has 60.9mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 434% more Vitamin A than papaya - papaya has 47ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has 653% more Vitamin E than papaya - papaya has 0.3mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 167 times more Vitamin K than papaya - papaya has 2.6ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more thiamin, riboflavin, Vitamin B6 and folate. Both papaya and collard greens contain significant amounts of niacin and pantothenic acid.
| Papaya | Collard Greens | |
|---|---|---|
| Thiamin | 0.023 MG | 0.054 MG |
| Riboflavin | 0.027 MG | 0.13 MG |
| Niacin | 0.357 MG | 0.742 MG |
| Pantothenic acid | 0.191 MG | 0.267 MG |
| Vitamin B6 | 0.038 MG | 0.165 MG |
| Folate | 37 UG | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 10 times more calcium than papaya - papaya has 20mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Papaya and collard greens contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Papaya and collard greens contain similar amounts of potassium - papaya has 182mg of potassium per 100 grams and collard green has 213mg 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 collard greens contain small amounts of luteolin.
| Papaya | Collard Greens | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | 0.08 mg |
| kaempferol | 0.01 mg | 8.74 mg |
| myricetin | 0.02 mg | ~ |
| Quercetin | ~ | 2.57 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, collard green has more beta-carotene and lutein + zeaxanthin than papaya per 100 grams, however, papaya contains more lycopene than collard green per 100 grams. Both papaya and collard greens contain small amounts of alpha-carotene.
| Papaya | Collard Greens | |
|---|---|---|
| beta-carotene | 274 UG | 2991 UG |
| alpha-carotene | 2 UG | 14 UG |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | 4323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than papaya per 100 grams.
| Papaya | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.108 G |
| Total | 0.047 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, collard green has more linoleic acid than papaya per 100 grams.
| Papaya | Collard Greens | |
|---|---|---|
| linoleic acid | 0.011 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.011 G | 0.084 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 Collard Greens (Collards, raw) .
Papaya g
()
|
Daily Values (%) |
Collard Greens 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 | 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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| 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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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| 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 % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| 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 collard greens contain more calories in 100 grams?Papaya and collard greens contain similar amounts of calories - papaya has 43 calories in 100g and collard green has 32 calories.
Is papaya or collard greens better for protein?
Collard green has 540% more protein than papaya - papaya has 0.47g of protein per 100 grams and collard green has 3g of protein.
Does papaya or collard greens have more carbohydrates?
By weight, papaya and collard greens contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does papaya or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 10 times more calcium than papaya - papaya has 20mg of calcium in 100 grams and collard green has 232mg of calcium.