Orange vs. Papaya
Nutrition comparison of Orange and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and papaya:
- Both orange and papaya are high in Vitamin C.
- Orange has more thiamin, however, papaya contains more folate.
- Orange is a great source of calcium and dietary fiber.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and papaya contain similar amounts of calories - orange has 46 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, orange is similar to papaya for protein, carbs and fat. Orange has a macronutrient ratio of 6:91:4 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Papaya | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 91% | 91% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and papaya contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has 41% more dietary fiber than papaya - orange has 2.4g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Orange and papaya contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Orange and papaya contain similar amounts of protein - orange has 0.7g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both orange and papaya are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Vitamins
Vitamin C
Both orange and papaya are high in Vitamin C. Papaya has 35% more Vitamin C than orange - orange has 45mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Vitamin A
Papaya has 327% more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.
Vitamin E
Orange and papaya contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Papaya and orange contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin, however, papaya contains more folate. Both orange and papaya contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Orange | Papaya | |
|---|---|---|
| Thiamin | 0.1 MG | 0.023 MG |
| Riboflavin | 0.04 MG | 0.027 MG |
| Niacin | 0.4 MG | 0.357 MG |
| Pantothenic acid | 0.25 MG | 0.191 MG |
| Vitamin B6 | 0.051 MG | 0.038 MG |
| Folate | 17 UG | 37 UG |
Minerals
calcium
Orange is a great source of calcium and it has 115% more calcium than papaya - orange has 43mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Orange and papaya contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Orange and papaya contain similar amounts of potassium - orange has 169mg 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, both orange and papaya contain significant amounts of lutein + zeaxanthin.
| Orange | Papaya | |
|---|---|---|
| beta-carotene | 71 UG | 274 UG |
| alpha-carotene | 11 UG | 2 UG |
| lutein + zeaxanthin | 129 UG | 89 UG |
| lycopene | ~ | 1828 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.047 G |
| Total | 0.011 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, both orange and papaya contain small amounts of linoleic acid.
| Orange | Papaya | |
|---|---|---|
| linoleic acid | 0.031 G | 0.011 G |
| Total | 0.031 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.
Orange 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 orange or papaya contain more calories in 100 grams?Orange and papaya contain similar amounts of calories - orange has 46 calories in 100g and papaya has 43 calories.
Does orange or papaya have more carbohydrates?
By weight, orange and papaya contain similar amounts of carbs - orange has 11.5g of carbs for 100g and papaya has 10.8g of carbohydrates.