Papaya vs. Flaxseeds
Nutrition comparison of Papaya and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and flaxseeds:
- Flaxseed has 4 times less sugar than papaya.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Papaya has 63% less carbohydrates than flaxseed.
- Papaya has more beta-carotene and lycopene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than papaya.
- Papaya has signficantly less saturated fat than flaxseed.
- Papaya is an excellent source of Vitamin C.
USDA sources for nutritional information: Papaya (Papayas, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and papaya has 92% less calories than flaxseed - flaxseed has 534 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 flaxseeds per calorie. Papaya has a macronutrient ratio of 4:91:5 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Flaxseeds | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 91% | 21% |
| Fat | 5% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya has 63% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has 15 times more dietary fiber than papaya - flaxseed has 27.3g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Flaxseed has 4 times less sugar than papaya - flaxseed has 1.6g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 37 times more protein than papaya - flaxseed has 18.3g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Papaya has signficantly less saturated fat than flaxseed - flaxseed has 3.7g 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 100 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Vitamin A
Papaya has more Vitamin A than flaxseed - papaya has 47ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and papaya contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Flaxseeds and papaya contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Papaya | Flaxseeds | |
|---|---|---|
| Thiamin | 0.023 MG | 1.644 MG |
| Riboflavin | 0.027 MG | 0.161 MG |
| Niacin | 0.357 MG | 3.08 MG |
| Pantothenic acid | 0.191 MG | 0.985 MG |
| Vitamin B6 | 0.038 MG | 0.473 MG |
| Folate | 37 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 11 times more calcium than papaya - flaxseed has 255mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 21 times more iron than papaya - flaxseed has 5.7mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 347% more potassium than papaya - flaxseed has 813mg of potassium per 100 grams and papaya has 182mg 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, papaya has more beta-carotene and lycopene than flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than papaya per 100 grams.
| Papaya | Flaxseeds | |
|---|---|---|
| beta-carotene | 274 UG | ~ |
| alpha-carotene | 2 UG | ~ |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than papaya per 100 grams.
| Papaya | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 22.813 G |
| Total | 0.047 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than papaya per 100 grams.
| Papaya | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.011 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.011 G | 5.91 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.
Papaya g
()
|
Daily Values (%) |
Flaxseeds 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 flaxseeds or papaya contain more calories in 100 grams?Flaxseed is high in calories and papaya has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and papaya has 43 calories.
Does flaxseeds or papaya have more carbohydrates?
By weight, papaya has 60% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and papaya has 10.8g of carbohydrates.
Does flaxseeds or papaya contain more calcium?
Flaxseed is a rich source of calcium and it has 11 times more calcium than papaya - flaxseed has 255mg of calcium in 100 grams and papaya has 20mg of calcium.
Does flaxseeds or papaya contain more iron?
Flaxseed is an abundant source of iron and it has 21 times more iron than papaya - flaxseed has 5.7mg of iron in 100 grams and papaya has 0.25mg of iron.
Does flaxseeds or papaya contain more potassium?
Flaxseed is a rich source of potassium and it has 350% more potassium than papaya - flaxseed has 813mg of potassium in 100 grams and papaya has 182mg of potassium.