Papaya vs. Pistachio
Nutrition comparison of Papaya and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and pistachio:
- Papaya has 62% less carbohydrates than pistachio.
- Papaya has more lycopene than pistachio, however, pistachio contains more lutein + zeaxanthin than papaya.
- Papaya is an excellent source of Vitamin C.
- Pistachio has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Pistachio is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Papaya (Papayas, raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and papaya has 92% less calories than pistachio - papaya has 43 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, papaya is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Papaya has a macronutrient ratio of 4:91:5 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Pistachio | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 91% | 19% |
| Fat | 5% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya has 62% less carbohydrates than pistachio - papaya has 10.8g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has 506% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Papaya and pistachio contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 43 times more protein than papaya - papaya has 0.47g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and papaya has 99% less saturated fat than pistachio - papaya has 0.08g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has 19 times more Vitamin C than pistachio - papaya has 60.9mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Papaya has 262% more Vitamin A than pistachio - papaya has 47ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
Pistachio has 623% more Vitamin E than papaya - papaya has 0.3mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Papaya and pistachio contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both papaya and pistachio contain significant amounts of folate.
| Papaya | Pistachio | |
|---|---|---|
| Thiamin | 0.023 MG | 0.695 MG |
| Riboflavin | 0.027 MG | 0.234 MG |
| Niacin | 0.357 MG | 1.373 MG |
| Pantothenic acid | 0.191 MG | 0.513 MG |
| Vitamin B6 | 0.038 MG | 1.122 MG |
| Folate | 37 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 435% more calcium than papaya - papaya has 20mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 15 times more iron than papaya - papaya has 0.25mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 453% more potassium than papaya - papaya has 182mg of potassium per 100 grams and pistachio has 1007mg 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 has more lycopene than pistachio per 100 grams, however, pistachio contains more lutein + zeaxanthin than papaya per 100 grams. Both papaya and pistachio contain significant amounts of beta-carotene.
| Papaya | Pistachio | |
|---|---|---|
| beta-carotene | 274 UG | 159 UG |
| alpha-carotene | 2 UG | ~ |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than papaya per 100 grams.
| Papaya | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.212 G |
| Total | 0.047 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than papaya per 100 grams.
| Papaya | Pistachio | |
|---|---|---|
| linoleic acid | 0.011 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.011 G | 13.13 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 (%) |
Pistachio 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 pistachio contain more calories in 100 grams?Pistachio is high in calories and papaya has 90% less calories than pistachio - papaya has 43 calories in 100g and pistachio has 572 calories.
Does papaya or pistachio have more carbohydrates?
By weight, papaya has 60% fewer carbohydrates than pistachio - papaya has 10.8g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does papaya or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 440% more calcium than papaya - papaya has 20mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does papaya or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 15 times more iron than papaya - papaya has 0.25mg of iron in 100 grams and pistachio has 4mg of iron.
Does papaya or pistachio contain more potassium?
Pistachio is a rich source of potassium and it has 450% more potassium than papaya - papaya has 182mg of potassium in 100 grams and pistachio has 1007mg of potassium.