Coconut Water vs. Papaya
Nutrition comparison of Coconut Water and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and papaya:
- Coconut water has 58% less calories than papaya.
- Coconut water has 61% less carbohydrates than papaya.
- Papaya has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Papaya has signficantly more dietary fiber than coconut water.
- Papaya is an excellent source of Vitamin C.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 58% less calories than papaya - papaya has 43 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in carbs, lighter in fat and similar to papaya for protein. Coconut water has a macronutrient ratio of 5:95:0 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Papaya | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 95% | 91% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 61% less carbohydrates than papaya - papaya has 10.8g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Papaya has signficantly more dietary fiber than coconut water - papaya has 1.7g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Papaya and coconut water contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Papaya and coconut water contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both papaya and coconut water are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has 515% more Vitamin C than coconut water - papaya has 60.9mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Papaya has more Vitamin A than coconut water - papaya has 47ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Papaya and coconut water contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Papaya and coconut water contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Papaya has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both coconut water and papaya contain significant amounts of thiamin.
| Coconut Water | Papaya | |
|---|---|---|
| Thiamin | 0.03 MG | 0.023 MG |
| Riboflavin | ~ | 0.027 MG |
| Niacin | ~ | 0.357 MG |
| Pantothenic acid | ~ | 0.191 MG |
| Vitamin B6 | ~ | 0.038 MG |
| Folate | ~ | 37 UG |
Minerals
calcium
Papaya has 186% more calcium than coconut water - papaya has 20mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Papaya and coconut water contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Papaya and coconut water contain similar amounts of potassium - papaya has 182mg of potassium per 100 grams and coconut water has 165mg of potassium.
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: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Papaya (Papayas, raw) .
Coconut Water 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 coconut water contain more calories in 100 grams?Coconut water has 60% less calories than papaya - papaya has 43 calories in 100g and coconut water has 18 calories.
Does papaya or coconut water have more carbohydrates?
By weight, coconut water has 60% fewer carbohydrates than papaya - papaya has 10.8g of carbs for 100g and coconut water has 4.2g of carbohydrates.