Papaya vs. Kale
Nutrition comparison of Papaya and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and kale:
- Both kale and papaya are high in Vitamin C.
- Kale has 59% less carbohydrates than papaya.
- Kale has 6.9 times less sugar than papaya.
- Kale has more beta-carotene and lutein + zeaxanthin than papaya, however, papaya contains more lycopene than kale.
- Kale has more thiamin, riboflavin, niacin and Vitamin B6.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Papaya (Papayas, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and papaya contain similar amounts of calories - kale has 35 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, papaya is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Papaya has a macronutrient ratio of 4:91:5 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Kale | |
|---|---|---|
| Protein | 4% | 28% |
| Carbohydrates | 91% | 41% |
| Fat | 5% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 59% less carbohydrates than papaya - kale has 4.4g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 141% more dietary fiber than papaya - kale has 4.1g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Kale has 6.9 times less sugar than papaya - kale has 0.99g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Kale has 521% more protein than papaya - kale has 2.9g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both kale and papaya are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Vitamins
Vitamin C
Both kale and papaya are high in Vitamin C. Kale has 53% more Vitamin C than papaya - kale has 93.4mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 413% more Vitamin A than papaya - kale has 241ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.
Vitamin E
Kale and papaya contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 148 times more Vitamin K than papaya - kale has 389.6ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin and Vitamin B6. Both papaya and kale contain significant amounts of pantothenic acid and folate.
| Papaya | Kale | |
|---|---|---|
| Thiamin | 0.023 MG | 0.113 MG |
| Riboflavin | 0.027 MG | 0.347 MG |
| Niacin | 0.357 MG | 1.18 MG |
| Pantothenic acid | 0.191 MG | 0.37 MG |
| Vitamin B6 | 0.038 MG | 0.147 MG |
| Folate | 37 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 11 times more calcium than papaya - kale has 254mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Kale has 540% more iron than papaya - kale has 1.6mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Kale is an excellent source of potassium and it has 91% more potassium than papaya - kale has 348mg 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 | Kale | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.01 mg | 46.8 mg |
| myricetin | 0.02 mg | ~ |
| isorhamnetin | ~ | 23.6 mg |
| Quercetin | ~ | 22.58 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, kale has more beta-carotene and lutein + zeaxanthin than papaya per 100 grams, however, papaya contains more lycopene than kale per 100 grams.
| Papaya | Kale | |
|---|---|---|
| beta-carotene | 274 UG | 2873 UG |
| alpha-carotene | 2 UG | ~ |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than papaya per 100 grams.
| Papaya | Kale | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.378 G |
| Total | 0.047 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than papaya per 100 grams.
| Papaya | Kale | |
|---|---|---|
| linoleic acid | 0.011 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.011 G | 0.294 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 (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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 % |
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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 % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 kale or papaya contain more calories in 100 grams?Kale and papaya contain similar amounts of calories - kale has 35 calories in 100g and papaya has 43 calories.
Does kale or papaya have more carbohydrates?
By weight, kale has 60% fewer carbohydrates than papaya - kale has 4.4g of carbs for 100g and papaya has 10.8g of carbohydrates.
Does kale or papaya contain more calcium?
Kale is a rich source of calcium and it has 11 times more calcium than papaya - kale has 254mg of calcium in 100 grams and papaya has 20mg of calcium.
Does kale or papaya contain more potassium?
Kale is a rich source of potassium and it has 90% more potassium than papaya - kale has 348mg of potassium in 100 grams and papaya has 182mg of potassium.