Papaya vs. Squash
Nutrition comparison of Papaya and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and squash:
- Both squash and papaya are high in Vitamin C.
- Squash has 75% less sugar than papaya.
- Squash has more beta-carotene and alpha-carotene than papaya, however, papaya contains more lycopene and lutein + zeaxanthin than squash.
- Squash has more thiamin, niacin and Vitamin B6.
- Squash is a great source of calcium and potassium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Papaya (Papayas, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and papaya contain similar amounts of calories - squash has 40 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, papaya is lighter in protein and similar to squash for carbs and fat. Papaya has a macronutrient ratio of 4:91:5 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Squash | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 91% | 91% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and papaya contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 88% more dietary fiber than papaya - squash has 3.2g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Squash has 75% less sugar than papaya - squash has 2g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Squash and papaya contain similar amounts of protein - squash has 0.9g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both squash and papaya are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Vitamins
Vitamin C
Both squash and papaya are high in Vitamin C. Papaya has 303% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 10 times more Vitamin A than papaya - squash has 558ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.
Vitamin E
Squash and papaya contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Squash and papaya contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Squash has more thiamin, niacin and Vitamin B6. Both papaya and squash contain significant amounts of riboflavin, pantothenic acid and folate.
| Papaya | Squash | |
|---|---|---|
| Thiamin | 0.023 MG | 0.072 MG |
| Riboflavin | 0.027 MG | 0.017 MG |
| Niacin | 0.357 MG | 0.969 MG |
| Pantothenic acid | 0.191 MG | 0.359 MG |
| Vitamin B6 | 0.038 MG | 0.124 MG |
| Folate | 37 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 105% more calcium than papaya - squash has 41mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Squash and papaya contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Squash is a great source of potassium and it has 56% more potassium than papaya - squash has 284mg 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, squash has more beta-carotene and alpha-carotene than papaya per 100 grams, however, papaya contains more lycopene and lutein + zeaxanthin than squash per 100 grams.
| Papaya | Squash | |
|---|---|---|
| beta-carotene | 274 UG | 4570 UG |
| alpha-carotene | 2 UG | 1130 UG |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both papaya and squash contain significant amounts of alpha linoleic acid (ALA).
| Papaya | Squash | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.024 G |
| Total | 0.047 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both papaya and squash contain small amounts of linoleic acid.
| Papaya | Squash | |
|---|---|---|
| linoleic acid | 0.011 G | 0.014 G |
| Total | 0.011 G | 0.014 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 (%) |
Cooked Squash 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 squash or papaya contain more calories in 100 grams?Squash and papaya contain similar amounts of calories - squash has 40 calories in 100g and papaya has 43 calories.
Does squash or papaya have more carbohydrates?
By weight, squash and papaya contain similar amounts of carbs - squash has 10.5g of carbs for 100g and papaya has 10.8g of carbohydrates.