Grapefruit vs. Papaya
Nutrition comparison of Grapefruit and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and papaya:
- Both papaya and grapefruit are high in Vitamin C.
- Grapefruit has more beta-carotene than papaya, however, papaya contains more lutein + zeaxanthin than grapefruit.
- Papaya has more niacin and folate.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya and grapefruit contain similar amounts of calories - papaya has 43 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is similar to papaya for protein, carbs and fat. Grapefruit has a macronutrient ratio of 7:91:3 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Papaya | |
|---|---|---|
| Protein | 7% | 4% |
| Carbohydrates | 91% | 91% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya and grapefruit contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Papaya and grapefruit contain similar amounts of dietary fiber - papaya has 1.7g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Papaya and grapefruit contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Papaya and grapefruit contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both papaya and grapefruit are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both papaya and grapefruit are high in Vitamin C. Papaya has 95% more Vitamin C than grapefruit - papaya has 60.9mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Papaya and grapefruit contain similar amounts of Vitamin A - papaya has 47ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Papaya and grapefruit contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Papaya and grapefruit contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Papaya has more niacin and folate. Both grapefruit and papaya contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Grapefruit | Papaya | |
|---|---|---|
| Thiamin | 0.043 MG | 0.023 MG |
| Riboflavin | 0.031 MG | 0.027 MG |
| Niacin | 0.204 MG | 0.357 MG |
| Pantothenic acid | 0.262 MG | 0.191 MG |
| Vitamin B6 | 0.053 MG | 0.038 MG |
| Folate | 13 UG | 37 UG |
Minerals
calcium
Papaya and grapefruit contain similar amounts of calcium - papaya has 20mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Papaya and grapefruit contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Papaya has 35% more potassium than grapefruit - papaya has 182mg of potassium per 100 grams and grapefruit has 135mg 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 grapefruit and papaya contain small amounts of kaempferol and myricetin.
| Grapefruit | Papaya | |
|---|---|---|
| luteolin | 0.6 mg | 0.02 mg |
| kaempferol | 0.01 mg | 0.01 mg |
| myricetin | 0.01 mg | 0.02 mg |
| Quercetin | 0.33 mg | ~ |
| apigenin | ~ | 0.01 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, grapefruit has more beta-carotene than papaya per 100 grams, however, papaya contains more lutein + zeaxanthin than grapefruit per 100 grams. Both grapefruit and papaya contain significant amounts of lycopene.
| Grapefruit | Papaya | |
|---|---|---|
| beta-carotene | 686 UG | 274 UG |
| alpha-carotene | 3 UG | 2 UG |
| lycopene | 1419 UG | 1828 UG |
| lutein + zeaxanthin | 5 UG | 89 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.047 G |
| Total | 0.008 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and papaya contain small amounts of linoleic acid.
| Grapefruit | Papaya | |
|---|---|---|
| linoleic acid | 0.029 G | 0.011 G |
| Total | 0.029 G | 0.011 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Papaya (Papayas, raw) .
Grapefruit g
()
|
Daily Values (%) |
Papaya g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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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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| 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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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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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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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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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does papaya or grapefruit contain more calories in 100 grams?Papaya and grapefruit contain similar amounts of calories - papaya has 43 calories in 100g and grapefruit has 42 calories.
Does papaya or grapefruit have more carbohydrates?
By weight, papaya and grapefruit contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and grapefruit has 10.7g of carbohydrates.