Papaya vs. Pumpkin Seeds
Nutrition comparison of Papaya and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and pumpkin seeds:
- Papaya has signficantly less saturated fat than pumpkin seed.
- Papaya is an excellent source of Vitamin C.
- Pumpkin seed has more riboflavin, however, papaya contains more pantothenic acid and folate.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Papaya (Papayas, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and papaya has 90% less calories than pumpkin seed - papaya has 43 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, papaya is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Papaya has a macronutrient ratio of 4:91:5 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Pumpkin Seeds | |
|---|---|---|
| Protein | 4% | 16% |
| Carbohydrates | 91% | 46% |
| Fat | 5% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and papaya has 80% less carbohydrates than pumpkin seed - papaya has 10.8g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 982% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than papaya - papaya has 7.8g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 38 times more protein than papaya - papaya has 0.47g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Papaya has signficantly less saturated fat than pumpkin seed - papaya has 0.08g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has 202 times more Vitamin C than pumpkin seed - papaya has 60.9mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Papaya has 14 times more Vitamin A than pumpkin seed - papaya has 47ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Papaya and pumpkin seeds contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Papaya and pumpkin seeds contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more riboflavin, however, papaya contains more pantothenic acid and folate. Both papaya and pumpkin seeds contain significant amounts of thiamin, niacin and Vitamin B6.
| Papaya | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.023 MG | 0.034 MG |
| Riboflavin | 0.027 MG | 0.052 MG |
| Niacin | 0.357 MG | 0.286 MG |
| Pantothenic acid | 0.191 MG | 0.056 MG |
| Vitamin B6 | 0.038 MG | 0.037 MG |
| Folate | 37 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 175% more calcium than papaya - papaya has 20mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 12 times more iron than papaya - papaya has 0.25mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 405% more potassium than papaya - papaya has 182mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both papaya and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Papaya | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.077 G |
| Total | 0.047 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than papaya per 100 grams.
| Papaya | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.011 G | 8.759 G |
| Total | 0.011 G | 8.759 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Papaya g
()
|
Daily Values (%) |
Pumpkin Seeds 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 pumpkin seeds contain more calories in 100 grams?Pumpkin seed is high in calories and papaya has 90% less calories than pumpkin seed - papaya has 43 calories in 100g and pumpkin seed has 446 calories.
Does papaya or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and papaya has 80% fewer carbohydrates than pumpkin seed - papaya has 10.8g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does papaya or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 12 times more iron than papaya - papaya has 0.25mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does papaya or pumpkin seeds contain more potassium?
Pumpkin seed is a rich source of potassium and it has 410% more potassium than papaya - papaya has 182mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.