Papaya vs. Walnut
Nutrition comparison of Papaya and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and walnut:
- Papaya is an excellent source of Vitamin C.
- Walnut has 67% less sugar than papaya.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Papaya (Papayas, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and papaya has 93% less calories than walnut - papaya has 43 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, papaya is lighter in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Papaya has a macronutrient ratio of 4:91:5 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Walnut | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 91% | 8% |
| Fat | 5% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya and walnut contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 294% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Walnut has 67% less sugar than papaya - papaya has 7.8g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 31 times more protein than papaya - papaya has 0.47g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and papaya has 99% less saturated fat than walnut - papaya has 0.08g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has 45 times more Vitamin C than walnut - papaya has 60.9mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Papaya has 46 times more Vitamin A than walnut - papaya has 47ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Papaya and walnut contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Papaya and walnut contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Papaya | Walnut | |
|---|---|---|
| Thiamin | 0.023 MG | 0.341 MG |
| Riboflavin | 0.027 MG | 0.15 MG |
| Niacin | 0.357 MG | 1.125 MG |
| Pantothenic acid | 0.191 MG | 0.57 MG |
| Vitamin B6 | 0.038 MG | 0.537 MG |
| Folate | 37 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 390% more calcium than papaya - papaya has 20mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 10 times more iron than papaya - papaya has 0.25mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 142% more potassium than papaya - papaya has 182mg of potassium per 100 grams and walnut has 441mg 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,
| Papaya | Walnut | |
|---|---|---|
| beta-carotene | 274 UG | 12 UG |
| alpha-carotene | 2 UG | ~ |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than papaya per 100 grams.
| Papaya | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 9.08 G |
| Total | 0.047 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than papaya per 100 grams.
| Papaya | Walnut | |
|---|---|---|
| linoleic acid | 0.011 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.011 G | 38.156 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 (%) |
Walnut 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 walnut contain more calories in 100 grams?Walnut is high in calories and papaya has 90% less calories than walnut - papaya has 43 calories in 100g and walnut has 654 calories.
Does papaya or walnut have more carbohydrates?
By weight, papaya and walnut contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does papaya or walnut contain more calcium?
Walnut is a rich source of calcium and it has 390% more calcium than papaya - papaya has 20mg of calcium in 100 grams and walnut has 98mg of calcium.
Does papaya or walnut contain more potassium?
Walnut is a rich source of potassium and it has 140% more potassium than papaya - papaya has 182mg of potassium in 100 grams and walnut has 441mg of potassium.