Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and papaya:
Papaya has 38% less calories than grape - papaya has 43 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is heavier in carbs and similar to papaya for protein and fat. Grapes has a macronutrient ratio of 4:95:2 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Grapes | Papaya | |
---|---|---|
Protein | 4% | 4% |
Carbohydrates | 95% | 91% |
Fat | 2% | 5% |
Alcohol | ~ | ~ |
Papaya has 40% less carbohydrates than grape - papaya has 10.8g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
Papaya has 89% more dietary fiber than grape - papaya has 1.7g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
Papaya has 49% less sugar than grape - papaya has 7.8g of sugar per 100 grams and grape has 15.5g of sugar.
Papaya and grapes contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and grape has 0.72g of protein.
Both papaya and grapes are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Papaya is an excellent source of Vitamin C and it has 18 times more Vitamin C than grape - papaya has 60.9mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Papaya has 14 times more Vitamin A than grape - papaya has 47ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Papaya and grapes contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Papaya and grapes contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
Grape has more thiamin, riboflavin and Vitamin B6, however, papaya contains more niacin, pantothenic acid and folate.
Grapes | Papaya | |
---|---|---|
Thiamin | 0.069 MG | 0.023 MG |
Riboflavin | 0.07 MG | 0.027 MG |
Niacin | 0.188 MG | 0.357 MG |
Pantothenic acid | 0.05 MG | 0.191 MG |
Vitamin B6 | 0.086 MG | 0.038 MG |
Folate | 2 UG | 37 UG |
Papaya has 100% more calcium than grape - papaya has 20mg of calcium per 100 grams and grape has 10mg of calcium.
Papaya and grapes contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and grape has 0.36mg of iron.
Papaya and grapes contain similar amounts of potassium - papaya has 182mg of potassium per 100 grams and grape has 191mg of potassium.
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 grapes and papaya contain significant amounts of lutein + zeaxanthin.
Grapes | Papaya | |
---|---|---|
beta-carotene | 39 UG | 274 UG |
alpha-carotene | 1 UG | 2 UG |
lutein + zeaxanthin | 72 UG | 89 UG |
lycopene | ~ | 1828 UG |
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than grape per 100 grams.
Grapes | Papaya | |
---|---|---|
alpha linoleic acid | 0.011 G | 0.047 G |
Total | 0.011 G | 0.047 G |
Comparing omega-6 fatty acids, both grapes and papaya contain small amounts of linoleic acid.
Grapes | Papaya | |
---|---|---|
linoleic acid | 0.037 G | 0.011 G |
Total | 0.037 G | 0.011 G |
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.
Grapes 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 | |||