Papaya vs. Cocoa Powder
Nutrition comparison of Papaya and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and cocoa powder:
- Cocoa powder has 3.4 times less sugar than papaya.
- Cocoa powder has more thiamin, riboflavin, niacin and Vitamin B6.
- Cocoa powder is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Papaya is an excellent source of Vitamin C.
USDA sources for nutritional information: Papaya (Papayas, raw) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cocoa powder is high in calories and papaya has 81% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, papaya is lighter in protein, much heavier in carbs and much lighter in fat compared to cocoa powder per calorie. Papaya has a macronutrient ratio of 4:91:5 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Cocoa Powder | |
|---|---|---|
| Protein | 4% | 19% |
| Carbohydrates | 91% | 54% |
| Fat | 5% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and papaya has 81% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has 20 times more dietary fiber than papaya - cocoa powder has 37g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Cocoa powder has 3.4 times less sugar than papaya - cocoa powder has 1.8g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Cocoa powder is an excellent source of protein and it has 40 times more protein than papaya - cocoa powder has 19.6g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and papaya has 99% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has more Vitamin C than cocoa powder - papaya has 60.9mg of Vitamin C per 100 grams and cocoa powder does not contain significant amounts.
Vitamin A
Papaya has more Vitamin A than cocoa powder - papaya has 47ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and papaya contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Cocoa powder and papaya contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Cocoa powder has more thiamin, riboflavin, niacin and Vitamin B6. Both papaya and cocoa powder contain significant amounts of pantothenic acid and folate.
| Papaya | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.023 MG | 0.078 MG |
| Riboflavin | 0.027 MG | 0.241 MG |
| Niacin | 0.357 MG | 2.185 MG |
| Pantothenic acid | 0.191 MG | 0.254 MG |
| Vitamin B6 | 0.038 MG | 0.118 MG |
| Folate | 37 UG | 32 UG |
Minerals
calcium
Cocoa powder is an excellent source of calcium and it has 540% more calcium than papaya - cocoa powder has 128mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 54 times more iron than papaya - cocoa powder has 13.9mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 737% more potassium than papaya - cocoa powder has 1524mg 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 | Cocoa Powder | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.01 mg | ~ |
| myricetin | 0.02 mg | ~ |
| Quercetin | ~ | 10.0 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 | Cocoa Powder | |
|---|---|---|
| beta-carotene | 274 UG | ~ |
| alpha-carotene | 2 UG | ~ |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than papaya per 100 grams.
| Papaya | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.011 G | 0.44 G |
| Total | 0.011 G | 0.44 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.
Note: The specific food items compared are: Papaya (Papayas, raw) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Papaya g
()
|
Daily Values (%) |
Cocoa Powder 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 cocoa powder or papaya contain more calories in 100 grams?Cocoa powder is high in calories and papaya has 80% less calories than cocoa powder - cocoa powder has 228 calories in 100g and papaya has 43 calories.
Does cocoa powder or papaya have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and papaya has 80% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and papaya has 10.8g of carbohydrates.
Does cocoa powder or papaya contain more calcium?
Cocoa powder is a rich source of calcium and it has 540% more calcium than papaya - cocoa powder has 128mg of calcium in 100 grams and papaya has 20mg of calcium.
Does cocoa powder or papaya contain more iron?
Cocoa powder is an abundant source of iron and it has 54 times more iron than papaya - cocoa powder has 13.9mg of iron in 100 grams and papaya has 0.25mg of iron.
Does cocoa powder or papaya contain more potassium?
Cocoa powder is a rich source of potassium and it has 740% more potassium than papaya - cocoa powder has 1524mg of potassium in 100 grams and papaya has 182mg of potassium.