Currants vs. Papaya

Nutrition comparison of Currants and Papaya


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of currants versus papaya (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in currants and papaya:

  • Both papaya and currants are high in Vitamin C.
  • Currant has more riboflavin, however, papaya contains more niacin, pantothenic acid and folate.
  • Currant is a great source of potassium.
  • Currant is an excellent source of dietary fiber.
Detailed nutritional comparison of currants and papaya is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Currants (Currants, red and white, raw) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.


Image of Currants src
Image of Papaya src

Calories and Carbs

calories

Papaya and currants contain similar amounts of calories - papaya has 43 calories per 100 grams and currant has 56 calories.

For macronutrient ratios, currants is heavier in protein and similar to papaya for carbs and fat. Currants has a macronutrient ratio of 9:88:3 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Currants Papaya
Protein 9% 4%
Carbohydrates 88% 91%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

Papaya and currants contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and currant has 13.8g of carbohydrates.

dietary fiber

Currant is an excellent source of dietary fiber and it has 153% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and currant has 4.3g of dietary fiber.

sugar

Papaya and currants contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and currant has 7.4g of sugar.

Protein

protein

Papaya and currants contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and currant has 1.4g of protein.

Fat

saturated fat

Both papaya and currants are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and currant has 0.02g of saturated fat.

Vitamins

Vitamin C

Both papaya and currants are high in Vitamin C. Papaya has 49% more Vitamin C than currant - papaya has 60.9mg of Vitamin C per 100 grams and currant has 41mg of Vitamin C.

Vitamin A

Papaya has 22 times more Vitamin A than currant - papaya has 47ug of Vitamin A per 100 grams and currant has 2ug of Vitamin A.

Vitamin E

Papaya and currants contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and currant has 0.1mg of Vitamin E.

Vitamin K

Papaya and currants contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and currant has 11ug of Vitamin K.

The B Vitamins

Currant has more riboflavin, however, papaya contains more niacin, pantothenic acid and folate. Both currants and papaya contain significant amounts of thiamin and Vitamin B6.

Currants Papaya
Thiamin 0.04 MG 0.023 MG
Riboflavin 0.05 MG 0.027 MG
Niacin 0.1 MG 0.357 MG
Pantothenic acid 0.064 MG 0.191 MG
Vitamin B6 0.07 MG 0.038 MG
Folate 8 UG 37 UG

Minerals

calcium

Currant has 65% more calcium than papaya - papaya has 20mg of calcium per 100 grams and currant has 33mg of calcium.

iron

Currant has 300% more iron than papaya - papaya has 0.25mg of iron per 100 grams and currant has 1mg of iron.

potassium

Currant is a great source of potassium and it has 51% more potassium than papaya - papaya has 182mg of potassium per 100 grams and currant has 275mg 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, both currants and papaya contain significant amounts of lutein + zeaxanthin.

Currants Papaya
beta-carotene 25 UG 274 UG
lutein + zeaxanthin 47 UG 89 UG
alpha-carotene ~ 2 UG
lycopene ~ 1828 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both currants and papaya contain significant amounts of alpha linoleic acid (ALA).

Currants Papaya
alpha linoleic acid 0.035 G 0.047 G
Total 0.035 G 0.047 G

omega 6s

Comparing omega-6 fatty acids, currant has more linoleic acid than papaya per 100 grams.

Currants Papaya
linoleic acid 0.053 G 0.011 G
Total 0.053 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.

Note: The specific food items compared are: Currants (Currants, red and white, raw) and Papaya (Papayas, raw) .

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FAQ

Does papaya or currants contain more calories in 100 grams?
Papaya and currants contain similar amounts of calories - papaya has 43 calories in 100g and currant has 56 calories.

Does papaya or currants have more carbohydrates?
By weight, papaya and currants contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and currant has 13.8g of carbohydrates.

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