Papaya vs. Pineapple
Nutrition comparison of Papaya and Pineapple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
pineapple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and pineapple:
- Both pineapple and papaya are high in Vitamin C.
- Pineapple has more thiamin and Vitamin B6.
USDA sources for nutritional information: Papaya (Papayas, raw) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pineapple and papaya contain similar amounts of calories - pineapple has 50 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, papaya is similar to pineapple for protein, carbs and fat. Papaya has a macronutrient ratio of 4:91:5 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Pineapple | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 91% | 94% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple and papaya contain similar amounts of carbs - pineapple has 13.1g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Pineapple and papaya contain similar amounts of dietary fiber - pineapple has 1.4g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Pineapple and papaya contain similar amounts of sugar - pineapple has 9.9g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Pineapple and papaya contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both pineapple and papaya are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Vitamins
Vitamin C
Both pineapple and papaya are high in Vitamin C. Papaya has 27% more Vitamin C than pineapple - pineapple has 47.8mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Vitamin A
Papaya has 14 times more Vitamin A than pineapple - pineapple has 3ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.
Vitamin E
Pineapple and papaya contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Pineapple and papaya contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Pineapple has more thiamin and Vitamin B6. Both papaya and pineapple contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Papaya | Pineapple | |
|---|---|---|
| Thiamin | 0.023 MG | 0.079 MG |
| Riboflavin | 0.027 MG | 0.032 MG |
| Niacin | 0.357 MG | 0.5 MG |
| Pantothenic acid | 0.191 MG | 0.213 MG |
| Vitamin B6 | 0.038 MG | 0.112 MG |
| Folate | 37 UG | 18 UG |
Minerals
calcium
Pineapple and papaya contain similar amounts of calcium - pineapple has 13mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Pineapple and papaya contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Papaya has 67% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and papaya has 182mg 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 pineapple contain small amounts of luteolin and myricetin.
| Papaya | Pineapple | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | 0.01 mg |
| kaempferol | 0.01 mg | ~ |
| myricetin | 0.02 mg | 0.01 mg |
| Quercetin | ~ | 0.14 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,
| Papaya | Pineapple | |
|---|---|---|
| beta-carotene | 274 UG | 35 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 pineapple per 100 grams.
| Papaya | Pineapple | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.017 G |
| Total | 0.047 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, both papaya and pineapple contain small amounts of linoleic acid.
| Papaya | Pineapple | |
|---|---|---|
| linoleic acid | 0.011 G | 0.023 G |
| Total | 0.011 G | 0.023 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 (%) |
Pineapple 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 pineapple or papaya contain more calories in 100 grams?Pineapple and papaya contain similar amounts of calories - pineapple has 50 calories in 100g and papaya has 43 calories.
Does pineapple or papaya have more carbohydrates?
By weight, pineapple and papaya contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and papaya has 10.8g of carbohydrates.