Greek Yogurt vs. Papaya

Nutrition comparison of Greek Yogurt and Papaya

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

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

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

  • Greek yogurt has 54% less sugar than papaya.
  • Greek yogurt has 64% less carbohydrates than papaya.
  • Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, papaya contains more niacin and folate.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
  • Papaya has 14.1 times less saturated fat than greek yogurt.
  • Papaya has signficantly more dietary fiber than greek yogurt.
  • Papaya is an excellent source of Vitamin C.
Detailed nutritional comparison of greek yogurt 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Papaya src

Calories and Carbs

calories

Papaya has 41% less calories than greek yogurt - papaya has 43 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to papaya per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Papaya
Protein 55% 4%
Carbohydrates 22% 91%
Fat 24% 5%
Alcohol ~ ~

carbohydrates

Greek yogurt has 64% less carbohydrates than papaya - papaya has 10.8g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Papaya has signficantly more dietary fiber than greek yogurt - papaya has 1.7g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt has 54% less sugar than papaya - papaya has 7.8g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 20 times more protein than papaya - papaya has 0.47g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Papaya has 14.1 times less saturated fat than greek yogurt - papaya has 0.08g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and papaya are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and papaya does not contain significant amounts.

cholesterol

Papaya has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and papaya does not contain significant amounts.

Vitamins

Vitamin C

Papaya is an excellent source of Vitamin C and it has 75 times more Vitamin C than greek yogurt - papaya has 60.9mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Greek yogurt has 91% more Vitamin A than papaya - papaya has 47ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Papaya and greek yogurt contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Papaya and greek yogurt contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, papaya contains more niacin and folate. Both greek yogurt and papaya contain significant amounts of thiamin and Vitamin B6.

Greek Yogurt Papaya
Thiamin 0.044 MG 0.023 MG
Riboflavin 0.233 MG 0.027 MG
Niacin 0.197 MG 0.357 MG
Pantothenic acid 0.47 MG 0.191 MG
Vitamin B6 0.055 MG 0.038 MG
Folate 12 UG 37 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 475% more calcium than papaya - papaya has 20mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Papaya and greek yogurt contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Papaya has 29% more potassium than greek yogurt - papaya has 182mg of potassium per 100 grams and greek yogurt has 141mg 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,

Greek Yogurt Papaya
beta-carotene 6 UG 274 UG
lutein + zeaxanthin 1 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 greek yogurt per 100 grams.

Greek Yogurt Papaya
alpha linoleic acid 0.007 G 0.047 G
Total 0.007 G 0.047 G

omega 6s

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

Greek Yogurt Papaya
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.011 G
Total 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Papaya (Papayas, raw) .

Greek Yogurt g

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G Water G
G Starch G
G Alcohol G


FAQ

Does papaya or greek yogurt contain more calories in 100 grams?
Papaya has 40% less calories than greek yogurt - papaya has 43 calories in 100g and greek yogurt has 73 calories.

Is papaya or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 20 times more protein than papaya - papaya has 0.47g of protein per 100 grams and greek yogurt has 10g of protein.

Does papaya or greek yogurt have more carbohydrates?
By weight, greek yogurt has 60% fewer carbohydrates than papaya - papaya has 10.8g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does papaya or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 480% more calcium than papaya - papaya has 20mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

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