Papaya vs. Plums
Nutrition comparison of Papaya and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and plums:
- Papaya has more folate.
- Papaya is an excellent source of Vitamin C.
USDA sources for nutritional information: Papaya (Papayas, raw) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya and plums contain similar amounts of calories - papaya has 43 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, papaya is similar to plums for protein, carbs and fat. Papaya has a macronutrient ratio of 4:91:5 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Plums | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 91% | 89% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya and plums contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
dietary fiber
Papaya and plums contain similar amounts of dietary fiber - papaya has 1.7g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Papaya and plums contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Papaya and plums contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both papaya and plums are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has 541% more Vitamin C than plum - papaya has 60.9mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Papaya has 176% more Vitamin A than plum - papaya has 47ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Papaya and plums contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Papaya and plums contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Papaya has more folate. Both papaya and plums contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Papaya | Plums | |
|---|---|---|
| Thiamin | 0.023 MG | 0.028 MG |
| Riboflavin | 0.027 MG | 0.026 MG |
| Niacin | 0.357 MG | 0.417 MG |
| Pantothenic acid | 0.191 MG | 0.135 MG |
| Vitamin B6 | 0.038 MG | 0.029 MG |
| Folate | 37 UG | 5 UG |
Minerals
calcium
Papaya has 233% more calcium than plum - papaya has 20mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Papaya and plums contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Papaya and plums contain similar amounts of potassium - papaya has 182mg of potassium per 100 grams and plum has 157mg 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,
| Papaya | Plums | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.01 mg | ~ |
| myricetin | 0.02 mg | ~ |
| Quercetin | ~ | 0.9 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, both papaya and plums contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Papaya | Plums | |
|---|---|---|
| beta-carotene | 274 UG | 190 UG |
| alpha-carotene | 2 UG | ~ |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both papaya and plums contain small amounts of linoleic acid.
| Papaya | Plums | |
|---|---|---|
| linoleic acid | 0.011 G | 0.044 G |
| Total | 0.011 G | 0.044 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 (%) |
Plums 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 plums contain more calories in 100 grams?Papaya and plums contain similar amounts of calories - papaya has 43 calories in 100g and plum has 46 calories.
Does papaya or plums have more carbohydrates?
By weight, papaya and plums contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and plum has 11.4g of carbohydrates.