Papaya vs. Passion Fruit
Nutrition comparison of Papaya and Passion Fruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
passion fruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and passion fruit:
- Both passion fruit and papaya are high in Vitamin C.
- Papaya has 54% less carbohydrates than passion fruit.
- Papaya has 56% less calories than passion fruit.
- Papaya has more thiamin, pantothenic acid and folate, however, passion fruit contains more riboflavin, niacin and Vitamin B6.
- Passion fruit has more beta-carotene than papaya, however, papaya contains more lycopene and lutein + zeaxanthin than passion fruit.
- Passion fruit is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Papaya (Papayas, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya has 56% less calories than passion fruit - passion fruit has 97 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, papaya is lighter in protein, heavier in carbs and similar to passion fruit for fat. Papaya has a macronutrient ratio of 4:91:5 and for passion fruit, 8:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Passion Fruit | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 91% | 86% |
| Fat | 5% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya has 54% less carbohydrates than passion fruit - passion fruit has 23.4g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Passion fruit is an excellent source of dietary fiber and it has 512% more dietary fiber than papaya - passion fruit has 10.4g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Passion fruit and papaya contain similar amounts of sugar - passion fruit has 11.2g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Passion fruit has 368% more protein than papaya - passion fruit has 2.2g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both passion fruit and papaya are low in saturated fat - passion fruit has 0.06g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Vitamins
Vitamin C
Both passion fruit and papaya are high in Vitamin C. Papaya has 103% more Vitamin C than passion fruit - passion fruit has 30mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Vitamin A
Passion fruit and papaya contain similar amounts of Vitamin A - passion fruit has 64ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.
Vitamin E
Passion fruit and papaya contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Passion fruit and papaya contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Papaya has more thiamin, pantothenic acid and folate, however, passion fruit contains more riboflavin, niacin and Vitamin B6.
| Papaya | Passion Fruit | |
|---|---|---|
| Thiamin | 0.023 MG | ~ |
| Riboflavin | 0.027 MG | 0.13 MG |
| Niacin | 0.357 MG | 1.5 MG |
| Pantothenic acid | 0.191 MG | ~ |
| Vitamin B6 | 0.038 MG | 0.1 MG |
| Folate | 37 UG | 14 UG |
Minerals
calcium
Papaya has 67% more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Passion fruit has 540% more iron than papaya - passion fruit has 1.6mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Passion fruit is an excellent source of potassium and it has 91% more potassium than papaya - passion fruit has 348mg 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, passion fruit has more beta-carotene than papaya per 100 grams, however, papaya contains more lycopene and lutein + zeaxanthin than passion fruit per 100 grams.
| Papaya | Passion Fruit | |
|---|---|---|
| beta-carotene | 274 UG | 743 UG |
| alpha-carotene | 2 UG | ~ |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than passion fruit per 100 grams.
| Papaya | Passion Fruit | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.001 G |
| Total | 0.047 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, passion fruit has more linoleic acid than papaya per 100 grams.
| Papaya | Passion Fruit | |
|---|---|---|
| linoleic acid | 0.011 G | 0.41 G |
| Total | 0.011 G | 0.41 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.
Note: The specific food items compared are: Papaya (Papayas, raw) and Passion Fruit (Passion-fruit, (granadilla), purple, raw) .
Papaya g
()
|
Daily Values (%) |
Passion Fruit 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 passion fruit or papaya contain more calories in 100 grams?Papaya has 60% less calories than passion fruit - passion fruit has 97 calories in 100g and papaya has 43 calories.
Does passion fruit or papaya have more carbohydrates?
By weight, papaya has 50% fewer carbohydrates than passion fruit - passion fruit has 23.4g of carbs for 100g and papaya has 10.8g of carbohydrates.
Does passion fruit or papaya contain more potassium?
Passion fruit is a rich source of potassium and it has 90% more potassium than papaya - passion fruit has 348mg of potassium in 100 grams and papaya has 182mg of potassium.