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