Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and pumpkin puree:
Pumpkin puree and papaya contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, papaya is lighter in protein, heavier in carbs and similar to pumpkin puree for fat. Papaya has a macronutrient ratio of 4:90:6 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Papaya | Pumpkin Puree | |
---|---|---|
Protein | 4% | 11% |
Carbohydrates | 90% | 82% |
Fat | 6% | 7% |
Alcohol | ~ | ~ |
Pumpkin puree and papaya contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
Pumpkin puree is a great source of dietary fiber and it has 71% more dietary fiber than papaya - pumpkin puree has 2.9g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
Pumpkin puree has 58% less sugar than papaya - pumpkin puree has 3.3g of sugar per 100 grams and papaya has 7.8g of sugar.
Pumpkin puree and papaya contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and papaya has 0.47g of protein.
Both pumpkin puree and papaya are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Papaya is an excellent source of Vitamin C and it has 13 times more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Pumpkin puree is an excellent source of Vitamin A and it has 15 times more Vitamin A than papaya - pumpkin puree has 778ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.
Pumpkin puree and papaya contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Pumpkin puree and papaya contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
Pumpkin puree has more riboflavin, however, papaya contains more folate. Both papaya and pumpkin puree contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
Papaya | Pumpkin Puree | |
---|---|---|
Thiamin | 0.023 MG | 0.024 MG |
Riboflavin | 0.027 MG | 0.054 MG |
Niacin | 0.357 MG | 0.367 MG |
Pantothenic acid | 0.191 MG | 0.4 MG |
Vitamin B6 | 0.038 MG | 0.056 MG |
Folate | 37 UG | 12 UG |
Pumpkin puree and papaya contain similar amounts of calcium - pumpkin puree has 26mg of calcium per 100 grams and papaya has 20mg of calcium.
Pumpkin puree has 456% more iron than papaya - pumpkin puree has 1.4mg of iron per 100 grams and papaya has 0.25mg of iron.
Pumpkin puree and papaya contain similar amounts of potassium - pumpkin puree has 206mg of potassium per 100 grams and papaya has 182mg of potassium.
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, pumpkin puree has more beta-carotene and alpha-carotene than papaya per 100 grams, however, papaya contains more lycopene and lutein + zeaxanthin than pumpkin puree per 100 grams.
Papaya | Pumpkin Puree | |
---|---|---|
beta-carotene | 274 UG | 6940 UG |
alpha-carotene | 2 UG | 4795 UG |
lycopene | 1828 UG | ~ |
lutein + zeaxanthin | 89 UG | ~ |
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
Papaya | Pumpkin Puree | |
---|---|---|
alpha linoleic acid | 0.047 G | 0.008 G |
Total | 0.047 G | 0.008 G |
Comparing omega-6 fatty acids, both papaya and pumpkin puree contain small amounts of linoleic acid.
Papaya | Pumpkin Puree | |
---|---|---|
linoleic acid | 0.011 G | 0.007 G |
Total | 0.011 G | 0.007 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Papaya or Pumpkin Puree .
Note: The specific food items compared are: Papaya (Papayas, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Papaya g
()
|
Daily Values (%) |
Pumpkin Puree 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 % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
|
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 % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
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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 | |||