Papaya vs. Almonds
Nutrition comparison of Papaya and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and almonds:
- Almond has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Papaya has signficantly less saturated fat than almond.
- Papaya is an excellent source of Vitamin C.
USDA sources for nutritional information: Papaya (Papayas, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and papaya has 93% less calories than almond - papaya has 43 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, papaya is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Papaya has a macronutrient ratio of 4:91:5 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Almonds | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 91% | 14% |
| Fat | 5% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya has 50% less carbohydrates than almond - papaya has 10.8g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 635% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Papaya and almonds contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 44 times more protein than papaya - papaya has 0.47g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Papaya has signficantly less saturated fat than almond - papaya has 0.08g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and papaya are low in trans fat - almond has 0.02g of trans fat per 100 grams and papaya does not contain significant amounts.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has more Vitamin C than almond - papaya has 60.9mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Papaya has more Vitamin A than almond - papaya has 47ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 84 times more Vitamin E than papaya - papaya has 0.3mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Papaya and almonds contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both papaya and almonds contain significant amounts of folate.
| Papaya | Almonds | |
|---|---|---|
| Thiamin | 0.023 MG | 0.205 MG |
| Riboflavin | 0.027 MG | 1.138 MG |
| Niacin | 0.357 MG | 3.618 MG |
| Pantothenic acid | 0.191 MG | 0.471 MG |
| Vitamin B6 | 0.038 MG | 0.137 MG |
| Folate | 37 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 12 times more calcium than papaya - papaya has 20mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 13 times more iron than papaya - papaya has 0.25mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 303% more potassium than papaya - papaya has 182mg of potassium per 100 grams and almond has 733mg 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 | Almonds | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.01 mg | 0.39 mg |
| myricetin | 0.02 mg | ~ |
| isorhamnetin | ~ | 2.64 mg |
| Quercetin | ~ | 0.36 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 | Almonds | |
|---|---|---|
| beta-carotene | 274 UG | 1 UG |
| alpha-carotene | 2 UG | ~ |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than almond per 100 grams.
| Papaya | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.003 G |
| Total | 0.047 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than papaya per 100 grams.
| Papaya | Almonds | |
|---|---|---|
| linoleic acid | 0.011 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.011 G | 12.326 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.
Papaya g
()
|
Daily Values (%) |
Almonds 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 papaya or almonds contain more calories in 100 grams?Almond is high in calories and papaya has 90% less calories than almond - papaya has 43 calories in 100g and almond has 579 calories.
Does papaya or almonds have more carbohydrates?
By weight, papaya has 50% fewer carbohydrates than almond - papaya has 10.8g of carbs for 100g and almond has 21.6g of carbohydrates.
Does papaya or almonds contain more calcium?
Almond is a rich source of calcium and it has 12 times more calcium than papaya - papaya has 20mg of calcium in 100 grams and almond has 269mg of calcium.
Does papaya or almonds contain more iron?
Almond is an abundant source of iron and it has 13 times more iron than papaya - papaya has 0.25mg of iron in 100 grams and almond has 3.7mg of iron.
Does papaya or almonds contain more potassium?
Almond is a rich source of potassium and it has 300% more potassium than papaya - papaya has 182mg of potassium in 100 grams and almond has 733mg of potassium.