Whole Wheat Bread vs. Papaya
Nutrition comparison of Whole Wheat Bread and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and papaya:
- Papaya is an excellent source of Vitamin C.
- Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and papaya has 84% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to papaya per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for papaya, 4:90:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Papaya | |
|---|---|---|
| Protein | 20% | 4% |
| Carbohydrates | 66% | 90% |
| Fat | 14% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and papaya has 75% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 335% more dietary fiber than papaya - whole wheat bread has 7.4g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Whole wheat bread and papaya contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 27 times more protein than papaya - whole wheat bread has 13.4g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both whole wheat bread and papaya are low in saturated fat - whole wheat bread has 0.87g 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 whole wheat bread - whole wheat bread 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 whole wheat bread - papaya has 47ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and papaya contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Whole wheat bread and papaya contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both whole wheat bread and papaya contain significant amounts of pantothenic acid.
| Whole Wheat Bread | Papaya | |
|---|---|---|
| Thiamin | 0.279 MG | 0.023 MG |
| Riboflavin | 0.131 MG | 0.027 MG |
| Niacin | 4.042 MG | 0.357 MG |
| Pantothenic acid | 0.336 MG | 0.191 MG |
| Vitamin B6 | 0.263 MG | 0.038 MG |
| Folate | 75 UG | 37 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 415% more calcium than papaya - whole wheat bread has 103mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 900% more iron than papaya - whole wheat bread has 2.5mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 26% more potassium than papaya - whole wheat bread has 230mg 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, both whole wheat bread and papaya contain significant amounts of lutein + zeaxanthin.
| Whole Wheat Bread | Papaya | |
|---|---|---|
| beta-carotene | 1 UG | 274 UG |
| lutein + zeaxanthin | 94 UG | 89 UG |
| alpha-carotene | ~ | 2 UG |
| lycopene | ~ | 1828 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than papaya per 100 grams.
| Whole Wheat Bread | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.047 G |
| Total | 0.205 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than papaya per 100 grams.
| Whole Wheat Bread | Papaya | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.011 G |
| Total | 1.669 G | 0.011 G |
Customize your serving size
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 Whole Wheat Bread or Papaya .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Papaya (Papayas, raw) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Papaya 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 whole wheat bread or papaya contain more calories in 100 grams?Whole wheat bread is high in calories and papaya has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and papaya has 43 calories.
Does whole wheat bread or papaya have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and papaya has 80% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and papaya has 10.8g of carbohydrates.
Does whole wheat bread or papaya contain more calcium?
Whole wheat bread is a rich source of calcium and it has 420% more calcium than papaya - whole wheat bread has 103mg of calcium in 100 grams and papaya has 20mg of calcium.