Yogurt vs. Papaya
Nutrition comparison of Yogurt and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and papaya:
- Papaya has 24.8 times less saturated fat than yogurt.
- Papaya has signficantly more dietary fiber than yogurt.
- Papaya is an excellent source of Vitamin C.
- Yogurt has 57% less carbohydrates than papaya.
- Yogurt has more riboflavin and Vitamin B12, however, papaya contains more niacin and folate.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya and yogurt contain similar amounts of calories - papaya has 43 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to papaya per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Papaya | |
|---|---|---|
| Protein | 23% | 4% |
| Carbohydrates | 30% | 91% |
| Fat | 47% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 57% less carbohydrates than papaya - papaya has 10.8g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Papaya has signficantly more dietary fiber than yogurt - papaya has 1.7g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Papaya and yogurt contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 638% more protein than papaya - papaya has 0.47g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Papaya has 24.8 times less saturated fat than yogurt - papaya has 0.08g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Papaya has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and papaya does not contain significant amounts.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has 120 times more Vitamin C than yogurt - papaya has 60.9mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Papaya and yogurt contain similar amounts of Vitamin A - papaya has 47ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and papaya contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and papaya does not contain significant amounts.
Vitamin E
Papaya and yogurt contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Papaya and yogurt contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more riboflavin and Vitamin B12, however, papaya contains more niacin and folate. Both yogurt and papaya contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Yogurt | Papaya | |
|---|---|---|
| Thiamin | 0.029 MG | 0.023 MG |
| Riboflavin | 0.142 MG | 0.027 MG |
| Niacin | 0.075 MG | 0.357 MG |
| Pantothenic acid | 0.389 MG | 0.191 MG |
| Vitamin B6 | 0.032 MG | 0.038 MG |
| Folate | 7 UG | 37 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 505% more calcium than papaya - papaya has 20mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Papaya and yogurt contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Papaya and yogurt contain similar amounts of potassium - papaya has 182mg of potassium per 100 grams and yogurt has 155mg 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,
| Yogurt | Papaya | |
|---|---|---|
| beta-carotene | 5 UG | 274 UG |
| alpha-carotene | ~ | 2 UG |
| lycopene | ~ | 1828 UG |
| lutein + zeaxanthin | ~ | 89 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both yogurt and papaya contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.047 G |
| Total | 0.027 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, yogurt has more linoleic acid than papaya per 100 grams.
| Yogurt | Papaya | |
|---|---|---|
| linoleic acid | 0.065 G | 0.011 G |
| Total | 0.065 G | 0.011 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.
Yogurt 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 papaya or yogurt contain more calories in 100 grams?Papaya and yogurt contain similar amounts of calories - papaya has 43 calories in 100g and yogurt has 61 calories.
Does papaya or yogurt have more carbohydrates?
By weight, yogurt has 60% fewer carbohydrates than papaya - papaya has 10.8g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does papaya or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 510% more calcium than papaya - papaya has 20mg of calcium in 100 grams and yogurt has 121mg of calcium.