Papaya vs. Garlic
Nutrition comparison of Papaya and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and garlic:
- Both garlic and papaya are high in Vitamin C.
- Garlic has 6.8 times less sugar than papaya.
- Garlic has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, papaya contains more folate.
- Garlic has signficantly more iron than papaya.
- Garlic has signficantly more protein than papaya.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of calcium and potassium.
USDA sources for nutritional information: Papaya (Papayas, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and papaya has 71% less calories than garlic - garlic has 149 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, papaya is lighter in protein, heavier in carbs and similar to garlic for fat. Papaya has a macronutrient ratio of 4:91:5 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Garlic | |
|---|---|---|
| Protein | 4% | 16% |
| Carbohydrates | 91% | 82% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and papaya has 67% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has 24% more dietary fiber than papaya - garlic has 2.1g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Garlic has 6.8 times less sugar than papaya - garlic has 1g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Garlic has signficantly more protein than papaya - garlic has 6.4g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both garlic and papaya are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Vitamins
Vitamin C
Both garlic and papaya are high in Vitamin C. Papaya has 95% more Vitamin C than garlic - garlic has 31.2mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Vitamin A
Papaya has more Vitamin A than garlic - papaya has 47ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and papaya contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Garlic and papaya contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, papaya contains more folate. Both papaya and garlic contain significant amounts of niacin.
| Papaya | Garlic | |
|---|---|---|
| Thiamin | 0.023 MG | 0.2 MG |
| Riboflavin | 0.027 MG | 0.11 MG |
| Niacin | 0.357 MG | 0.7 MG |
| Pantothenic acid | 0.191 MG | 0.596 MG |
| Vitamin B6 | 0.038 MG | 1.235 MG |
| Folate | 37 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 805% more calcium than papaya - garlic has 181mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Garlic has signficantly more iron than papaya - garlic has 1.7mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Garlic is an excellent source of potassium and it has 120% more potassium than papaya - garlic has 401mg of potassium per 100 grams and papaya has 182mg 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,
| Papaya | Garlic | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.01 mg | 0.26 mg |
| myricetin | 0.02 mg | 1.61 mg |
| Quercetin | ~ | 1.74 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,
| Papaya | Garlic | |
|---|---|---|
| beta-carotene | 274 UG | 5 UG |
| alpha-carotene | 2 UG | ~ |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Papaya | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.02 G |
| Total | 0.047 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than papaya per 100 grams.
| Papaya | Garlic | |
|---|---|---|
| linoleic acid | 0.011 G | 0.229 G |
| Total | 0.011 G | 0.229 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 (%) |
Garlic 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 garlic or papaya contain more calories in 100 grams?Garlic is high in calories and papaya has 70% less calories than garlic - garlic has 149 calories in 100g and papaya has 43 calories.
Does garlic or papaya have more carbohydrates?
By weight, garlic is high in carbohydrates and papaya has 70% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and papaya has 10.8g of carbohydrates.
Does garlic or papaya contain more calcium?
Garlic is a rich source of calcium and it has 810% more calcium than papaya - garlic has 181mg of calcium in 100 grams and papaya has 20mg of calcium.
Does garlic or papaya contain more potassium?
Garlic is a rich source of potassium and it has 120% more potassium than papaya - garlic has 401mg of potassium in 100 grams and papaya has 182mg of potassium.