Nectarine vs. Papaya
Nutrition comparison of Nectarine and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and papaya:
- Nectarine has more niacin, however, papaya contains more folate.
- Papaya is an excellent source of Vitamin C.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine and papaya contain similar amounts of calories - nectarine has 44 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, nectarine is heavier in protein, lighter in carbs and similar to papaya for fat. Nectarine has a macronutrient ratio of 9:85:6 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Papaya | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 85% | 91% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine and papaya contain similar amounts of carbs - nectarine has 10.6g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Nectarine and papaya contain similar amounts of dietary fiber - nectarine has 1.7g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Nectarine and papaya contain similar amounts of sugar - nectarine has 7.9g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Nectarine and papaya contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both nectarine and papaya are low in saturated fat - nectarine has 0.03g 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 10 times more Vitamin C than nectarine - nectarine has 5.4mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Vitamin A
Papaya has 176% more Vitamin A than nectarine - nectarine has 17ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.
Vitamin E
Nectarine and papaya contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Nectarine and papaya contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Nectarine has more niacin, however, papaya contains more folate. Both nectarine and papaya contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Nectarine | Papaya | |
|---|---|---|
| Thiamin | 0.034 MG | 0.023 MG |
| Riboflavin | 0.027 MG | 0.027 MG |
| Niacin | 1.125 MG | 0.357 MG |
| Pantothenic acid | 0.185 MG | 0.191 MG |
| Vitamin B6 | 0.025 MG | 0.038 MG |
| Folate | 5 UG | 37 UG |
Minerals
calcium
Papaya has 233% more calcium than nectarine - nectarine has 6mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Nectarine and papaya contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Nectarine and papaya contain similar amounts of potassium - nectarine has 201mg 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,
| Nectarine | Papaya | |
|---|---|---|
| Quercetin | 0.69 mg | ~ |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 0.01 mg |
| myricetin | ~ | 0.02 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, both nectarine and papaya contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Nectarine | Papaya | |
|---|---|---|
| beta-carotene | 150 UG | 274 UG |
| lutein + zeaxanthin | 130 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 nectarine per 100 grams.
| Nectarine | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.047 G |
| Total | 0.002 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than papaya per 100 grams.
| Nectarine | Papaya | |
|---|---|---|
| linoleic acid | 0.111 G | 0.011 G |
| Total | 0.111 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.
Nectarine 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 nectarine or papaya contain more calories in 100 grams?Nectarine and papaya contain similar amounts of calories - nectarine has 44 calories in 100g and papaya has 43 calories.
Does nectarine or papaya have more carbohydrates?
By weight, nectarine and papaya contain similar amounts of carbs - nectarine has 10.6g of carbs for 100g and papaya has 10.8g of carbohydrates.