Avocado vs. Papaya
Nutrition comparison of Avocado and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and papaya:
- Avocado has 25 times less sugar than papaya.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber and potassium.
- Papaya has 25.2 times less saturated fat than avocado.
- Papaya has more beta-carotene and lycopene than avocado, however, avocado contains more alpha-carotene and lutein + zeaxanthin than papaya.
- Papaya is an excellent source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and papaya has 74% less calories than avocado - papaya has 43 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to papaya for protein. Avocado has a macronutrient ratio of 4:19:77 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Papaya | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 19% | 91% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya and avocado contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 300% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 25 times less sugar than papaya - papaya has 7.8g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Papaya and avocado contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Papaya has 25.2 times less saturated fat than avocado - papaya has 0.08g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has 592% more Vitamin C than avocado - papaya has 60.9mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Papaya has 571% more Vitamin A than avocado - papaya has 47ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 557% more Vitamin E than papaya - papaya has 0.3mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Papaya and avocado contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Papaya | |
|---|---|---|
| Thiamin | 0.075 MG | 0.023 MG |
| Riboflavin | 0.143 MG | 0.027 MG |
| Niacin | 1.912 MG | 0.357 MG |
| Pantothenic acid | 1.463 MG | 0.191 MG |
| Vitamin B6 | 0.287 MG | 0.038 MG |
| Folate | 89 UG | 37 UG |
Minerals
calcium
Papaya and avocado contain similar amounts of calcium - papaya has 20mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Papaya and avocado contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 179% more potassium than papaya - papaya has 182mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
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 has more beta-carotene and lycopene than avocado per 100 grams, however, avocado contains more alpha-carotene and lutein + zeaxanthin than papaya per 100 grams.
| Avocado | Papaya | |
|---|---|---|
| beta-carotene | 63 UG | 274 UG |
| alpha-carotene | 24 UG | 2 UG |
| lutein + zeaxanthin | 271 UG | 89 UG |
| lycopene | ~ | 1828 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than papaya per 100 grams.
| Avocado | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.047 G |
| Total | 0.125 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than papaya per 100 grams.
| Avocado | Papaya | |
|---|---|---|
| linoleic acid | 1.674 G | 0.011 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and papaya has 70% less calories than avocado - papaya has 43 calories in 100g and avocado has 167 calories.
Does papaya or avocado have more carbohydrates?
By weight, papaya and avocado contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does papaya or avocado contain more potassium?
Avocado is a rich source of potassium and it has 180% more potassium than papaya - papaya has 182mg of potassium in 100 grams and avocado has 507mg of potassium.