Cranberry vs. Papaya
Nutrition comparison of Cranberry and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and papaya:
- Both papaya and cranberry are high in Vitamin C.
- Cranberry is an excellent source of dietary fiber.
- Papaya has more niacin and folate.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya and cranberry contain similar amounts of calories - papaya has 43 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is heavier in carbs and similar to papaya for protein and fat. Cranberry has a macronutrient ratio of 4:95:2 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Papaya | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 95% | 91% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya and cranberry contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Cranberry is an excellent source of dietary fiber and it has 112% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Papaya and cranberry contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Papaya and cranberry contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both papaya and cranberry are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both papaya and cranberry are high in Vitamin C. Papaya has 335% more Vitamin C than cranberry - papaya has 60.9mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Papaya has 14 times more Vitamin A than cranberry - papaya has 47ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Papaya and cranberry contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Papaya and cranberry contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Papaya has more niacin and folate. Both cranberry and papaya contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Cranberry | Papaya | |
|---|---|---|
| Thiamin | 0.012 MG | 0.023 MG |
| Riboflavin | 0.02 MG | 0.027 MG |
| Niacin | 0.101 MG | 0.357 MG |
| Pantothenic acid | 0.295 MG | 0.191 MG |
| Vitamin B6 | 0.057 MG | 0.038 MG |
| Folate | 1 UG | 37 UG |
Minerals
calcium
Papaya has 150% more calcium than cranberry - papaya has 20mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Papaya and cranberry contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Papaya has 128% more potassium than cranberry - papaya has 182mg of potassium per 100 grams and cranberry has 80mg 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 cranberry and papaya contain small amounts of kaempferol.
| Cranberry | Papaya | |
|---|---|---|
| kaempferol | 0.12 mg | 0.01 mg |
| myricetin | 6.63 mg | 0.02 mg |
| Quercetin | 14.84 mg | ~ |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 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, both cranberry and papaya contain significant amounts of lutein + zeaxanthin.
| Cranberry | Papaya | |
|---|---|---|
| beta-carotene | 38 UG | 274 UG |
| lutein + zeaxanthin | 91 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 cranberry per 100 grams.
| Cranberry | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.047 G |
| Total | 0.022 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and papaya contain small amounts of linoleic acid.
| Cranberry | Papaya | |
|---|---|---|
| linoleic acid | 0.033 G | 0.011 G |
| Total | 0.033 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.
Cranberry 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 cranberry contain more calories in 100 grams?Papaya and cranberry contain similar amounts of calories - papaya has 43 calories in 100g and cranberry has 46 calories.
Does papaya or cranberry have more carbohydrates?
By weight, papaya and cranberry contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and cranberry has 12g of carbohydrates.