Papaya vs. Arugula
Nutrition comparison of Papaya and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and arugula:
- Both arugula and papaya are high in Vitamin C.
- Arugula has 66% less carbohydrates than papaya.
- Arugula has 74% less sugar than papaya.
- Arugula has more beta-carotene and lutein + zeaxanthin than papaya, however, papaya contains more lycopene than arugula.
- Arugula has more riboflavin, pantothenic acid and folate.
- Arugula is a great source of Vitamin A and Vitamin K.
- Arugula is an excellent source of calcium and potassium.
USDA sources for nutritional information: Papaya (Papayas, raw) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and papaya contain similar amounts of calories - arugula has 25 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, papaya is much lighter in protein, much heavier in carbs and heavier in fat compared to arugula per calorie. Papaya has a macronutrient ratio of 4:91:5 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Arugula | |
|---|---|---|
| Protein | 4% | 50% |
| Carbohydrates | 91% | 50% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has 66% less carbohydrates than papaya - arugula has 3.7g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Arugula and papaya contain similar amounts of dietary fiber - arugula has 1.6g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Arugula has 74% less sugar than papaya - arugula has 2.1g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Arugula has 449% more protein than papaya - arugula has 2.6g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both arugula and papaya are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Vitamins
Vitamin C
Both arugula and papaya are high in Vitamin C. Papaya has 306% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 153% more Vitamin A than papaya - arugula has 119ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.
Vitamin E
Arugula and papaya contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 40 times more Vitamin K than papaya - arugula has 108.6ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Arugula has more riboflavin, pantothenic acid and folate. Both papaya and arugula contain significant amounts of thiamin, niacin and Vitamin B6.
| Papaya | Arugula | |
|---|---|---|
| Thiamin | 0.023 MG | 0.044 MG |
| Riboflavin | 0.027 MG | 0.086 MG |
| Niacin | 0.357 MG | 0.305 MG |
| Pantothenic acid | 0.191 MG | 0.437 MG |
| Vitamin B6 | 0.038 MG | 0.073 MG |
| Folate | 37 UG | 97 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 700% more calcium than papaya - arugula has 160mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Arugula has 484% more iron than papaya - arugula has 1.5mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Arugula is an excellent source of potassium and it has 103% more potassium than papaya - arugula has 369mg 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,
| Papaya | Arugula | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.01 mg | 34.89 mg |
| myricetin | 0.02 mg | ~ |
| isorhamnetin | ~ | 4.3 mg |
| Quercetin | ~ | 7.92 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, arugula has more beta-carotene and lutein + zeaxanthin than papaya per 100 grams, however, papaya contains more lycopene than arugula per 100 grams.
| Papaya | Arugula | |
|---|---|---|
| beta-carotene | 274 UG | 1424 UG |
| alpha-carotene | 2 UG | ~ |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than papaya per 100 grams.
| Papaya | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.17 G |
| Total | 0.047 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than papaya per 100 grams.
| Papaya | Arugula | |
|---|---|---|
| linoleic acid | 0.011 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.011 G | 0.132 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 (%) |
Arugula 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 arugula or papaya contain more calories in 100 grams?Arugula and papaya contain similar amounts of calories - arugula has 25 calories in 100g and papaya has 43 calories.
Is arugula or papaya better for protein?
Arugula has 450% more protein than papaya - arugula has 2.6g of protein per 100 grams and papaya has 0.47g of protein.
Does arugula or papaya have more carbohydrates?
By weight, arugula has 70% fewer carbohydrates than papaya - arugula has 3.7g of carbs for 100g and papaya has 10.8g of carbohydrates.
Does arugula or papaya contain more calcium?
Arugula is a rich source of calcium and it has 700% more calcium than papaya - arugula has 160mg of calcium in 100 grams and papaya has 20mg of calcium.
Does arugula or papaya contain more potassium?
Arugula is a rich source of potassium and it has 100% more potassium than papaya - arugula has 369mg of potassium in 100 grams and papaya has 182mg of potassium.