Papaya vs. Pomegranate Juice
Nutrition comparison of Papaya and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and pomegranate juice:
- Papaya has signficantly more dietary fiber than pomegranate juice.
- Papaya is an excellent source of Vitamin C.
USDA sources for nutritional information: Papaya (Papayas, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and papaya contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, papaya is similar to pomegranate juice for protein, carbs and fat. Papaya has a macronutrient ratio of 4:91:5 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Pomegranate Juice | |
|---|---|---|
| Protein | 4% | 1% |
| Carbohydrates | 91% | 94% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and papaya contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Papaya has signficantly more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Papaya has 38% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Pomegranate juice and papaya contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both pomegranate juice and papaya are low in saturated fat - pomegranate juice has 0.08g 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 608 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Vitamin A
Papaya has more Vitamin A than pomegranate juice - papaya has 47ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and papaya contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Pomegranate juice and papaya contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Both papaya and pomegranate juice contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Papaya | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.023 MG | 0.015 MG |
| Riboflavin | 0.027 MG | 0.015 MG |
| Niacin | 0.357 MG | 0.233 MG |
| Pantothenic acid | 0.191 MG | 0.285 MG |
| Vitamin B6 | 0.038 MG | 0.04 MG |
| Folate | 37 UG | 24 UG |
Minerals
calcium
Papaya has 82% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Pomegranate juice and papaya contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Pomegranate juice and papaya contain similar amounts of potassium - pomegranate juice has 214mg 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 | Pomegranate Juice | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.01 mg | ~ |
| myricetin | 0.02 mg | ~ |
| Quercetin | ~ | 1.11 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both papaya and pomegranate juice contain small amounts of linoleic acid.
| Papaya | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.011 G | 0.05 G |
| Total | 0.011 G | 0.05 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: Papaya (Papayas, raw) and Pomegranate Juice (Pomegranate juice, bottled) .
Papaya g
()
|
Daily Values (%) |
Pomegranate Juice 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 pomegranate juice or papaya contain more calories in 100 grams?Pomegranate juice and papaya contain similar amounts of calories - pomegranate juice has 54 calories in 100g and papaya has 43 calories.
Does pomegranate juice or papaya have more carbohydrates?
By weight, pomegranate juice and papaya contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and papaya has 10.8g of carbohydrates.