Granny Smith Apple vs. Papaya
Nutrition comparison of Granny Smith Apple and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and papaya:
- Granny smith apple is a great source of dietary fiber.
- Papaya has more niacin, pantothenic acid and folate.
- Papaya is an excellent source of Vitamin C.
USDA sources for nutritional information: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granny smith apple and papaya contain similar amounts of calories - granny smith apple has 58 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, granny smith apple is similar to papaya for protein, carbs and fat. Granny smith apple has a macronutrient ratio of 3:94:3 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Papaya | |
|---|---|---|
| Protein | 3% | 4% |
| Carbohydrates | 94% | 91% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple and papaya contain similar amounts of carbs - granny smith apple has 13.6g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Granny smith apple is a great source of dietary fiber and it has 65% more dietary fiber than papaya - granny smith apple has 2.8g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Granny smith apple and papaya contain similar amounts of sugar - granny smith apple has 9.6g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Granny smith apple and papaya contain similar amounts of protein - granny smith apple has 0.44g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both papaya and granny smith apple are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has more Vitamin C than granny smith apple - papaya has 60.9mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Papaya has 840% more Vitamin A than granny smith apple - granny smith apple has 5ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.
Vitamin E
Granny smith apple and papaya contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Granny smith apple and papaya contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Papaya has more niacin, pantothenic acid and folate. Both granny smith apple and papaya contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Granny Smith Apple | Papaya | |
|---|---|---|
| Thiamin | 0.019 MG | 0.023 MG |
| Riboflavin | 0.025 MG | 0.027 MG |
| Niacin | 0.126 MG | 0.357 MG |
| Pantothenic acid | 0.056 MG | 0.191 MG |
| Vitamin B6 | 0.037 MG | 0.038 MG |
| Folate | 3 UG | 37 UG |
Minerals
calcium
Papaya has 300% more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Granny smith apple and papaya contain similar amounts of iron - granny smith apple has 0.15mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Papaya has 52% more potassium than granny smith apple - granny smith apple has 120mg of potassium per 100 grams and papaya has 182mg 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,
| Granny Smith Apple | Papaya | |
|---|---|---|
| Quercetin | 2.54 mg | ~ |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 0.01 mg |
| myricetin | ~ | 0.02 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 granny smith apple and papaya contain significant amounts of lutein + zeaxanthin.
| Granny Smith Apple | Papaya | |
|---|---|---|
| beta-carotene | 59 UG | 274 UG |
| lutein + zeaxanthin | 64 UG | 89 UG |
| alpha-carotene | ~ | 2 UG |
| lycopene | ~ | 1828 UG |
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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Papaya (Papayas, raw) .
Granny Smith Apple 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 granny smith apple or papaya contain more calories in 100 grams?Granny smith apple and papaya contain similar amounts of calories - granny smith apple has 58 calories in 100g and papaya has 43 calories.
Does granny smith apple or papaya have more carbohydrates?
By weight, granny smith apple and papaya contain similar amounts of carbs - granny smith apple has 13.6g of carbs for 100g and papaya has 10.8g of carbohydrates.