Papaya vs. Tomato
Nutrition comparison of Papaya and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and tomato:
- Both papaya and tomato are high in Vitamin C.
- Papaya has more folate.
- Tomato has 58% less calories than papaya.
- Tomato has 64% less carbohydrates than papaya.
- Tomato has 66% less sugar than papaya.
- Tomato is a great source of potassium.
USDA sources for nutritional information: Papaya (Papayas, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 58% less calories than papaya - papaya has 43 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, papaya is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Papaya has a macronutrient ratio of 4:91:5 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Tomato | |
|---|---|---|
| Protein | 4% | 17% |
| Carbohydrates | 91% | 75% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 64% less carbohydrates than papaya - papaya has 10.8g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Papaya has 42% more dietary fiber than tomato - papaya has 1.7g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Tomato has 66% less sugar than papaya - papaya has 7.8g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Papaya and tomato contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both papaya and tomato are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both papaya and tomato are high in Vitamin C. Papaya has 345% more Vitamin C than tomato - papaya has 60.9mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Papaya and tomato contain similar amounts of Vitamin A - papaya has 47ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Papaya and tomato contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Papaya and tomato contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Papaya has more folate. Both papaya and tomato contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Papaya | Tomato | |
|---|---|---|
| Thiamin | 0.023 MG | 0.037 MG |
| Riboflavin | 0.027 MG | 0.019 MG |
| Niacin | 0.357 MG | 0.594 MG |
| Pantothenic acid | 0.191 MG | 0.089 MG |
| Vitamin B6 | 0.038 MG | 0.08 MG |
| Folate | 37 UG | 15 UG |
Minerals
calcium
Papaya has 100% more calcium than tomato - papaya has 20mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Papaya and tomato contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Tomato is a great source of potassium and it has 30% more potassium than papaya - papaya has 182mg of potassium per 100 grams and tomato has 237mg 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, both papaya and tomato contain small amounts of kaempferol and myricetin.
| Papaya | Tomato | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.01 mg | 0.09 mg |
| myricetin | 0.02 mg | 0.13 mg |
| Quercetin | ~ | 0.58 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 papaya and tomato contain significant amounts of beta-carotene, lycopene and lutein + zeaxanthin.
| Papaya | Tomato | |
|---|---|---|
| beta-carotene | 274 UG | 449 UG |
| alpha-carotene | 2 UG | 101 UG |
| lycopene | 1828 UG | 2573 UG |
| lutein + zeaxanthin | 89 UG | 123 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Papaya | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.003 G |
| Total | 0.047 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than papaya per 100 grams.
| Papaya | Tomato | |
|---|---|---|
| linoleic acid | 0.011 G | 0.08 G |
| Total | 0.011 G | 0.08 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 (%) |
Tomato 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 papaya or tomato contain more calories in 100 grams?Tomato has 60% less calories than papaya - papaya has 43 calories in 100g and tomato has 18 calories.
Does papaya or tomato have more carbohydrates?
By weight, tomato has 60% fewer carbohydrates than papaya - papaya has 10.8g of carbs for 100g and tomato has 3.9g of carbohydrates.