Apple vs. Papaya
Nutrition comparison of Apple and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and papaya:
- 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: Apple (Apples, raw, 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
Papaya and apple contain similar amounts of calories - papaya has 43 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is heavier in carbs and similar to papaya for protein and fat. Apple has a macronutrient ratio of 2:96:3 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Papaya | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 96% | 91% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya and apple contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Apple is a great source of dietary fiber and it has 41% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Papaya and apple contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Papaya and apple contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both papaya and apple are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has 12 times more Vitamin C than apple - papaya has 60.9mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Papaya has 14 times more Vitamin A than apple - papaya has 47ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Papaya and apple contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Papaya and apple contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Papaya has more niacin, pantothenic acid and folate. Both apple and papaya contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Apple | Papaya | |
|---|---|---|
| Thiamin | 0.017 MG | 0.023 MG |
| Riboflavin | 0.026 MG | 0.027 MG |
| Niacin | 0.091 MG | 0.357 MG |
| Pantothenic acid | 0.061 MG | 0.191 MG |
| Vitamin B6 | 0.041 MG | 0.038 MG |
| Folate | 3 UG | 37 UG |
Minerals
calcium
Papaya has 233% more calcium than apple - papaya has 20mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Papaya and apple contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Papaya has 70% more potassium than apple - papaya has 182mg of potassium per 100 grams and apple has 107mg 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 apple and papaya contain small amounts of luteolin and kaempferol.
| Apple | Papaya | |
|---|---|---|
| luteolin | 0.12 mg | 0.02 mg |
| kaempferol | 0.14 mg | 0.01 mg |
| Quercetin | 4.01 mg | ~ |
| apigenin | ~ | 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,
| Apple | Papaya | |
|---|---|---|
| beta-carotene | 27 UG | 274 UG |
| lutein + zeaxanthin | 29 UG | 89 UG |
| alpha-carotene | ~ | 2 UG |
| lycopene | ~ | 1828 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.047 G |
| Total | 0.009 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, both apple and papaya contain small amounts of linoleic acid.
| Apple | Papaya | |
|---|---|---|
| linoleic acid | 0.043 G | 0.011 G |
| Total | 0.043 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.
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 papaya or apple contain more calories in 100 grams?Papaya and apple contain similar amounts of calories - papaya has 43 calories in 100g and apple has 52 calories.
Does papaya or apple have more carbohydrates?
By weight, papaya and apple contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and apple has 13.8g of carbohydrates.