Papaya vs. Raisins
Nutrition comparison of Papaya and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and raisins:
- Papaya is an excellent source of Vitamin C.
- Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, papaya contains more pantothenic acid and folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Papaya (Papayas, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and papaya has 85% less calories than raisin - raisin has 296 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, papaya is lighter in carbs and similar to raisins for protein and fat. Papaya has a macronutrient ratio of 4:91:5 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Raisins | |
|---|---|---|
| Protein | 4% | 3% |
| Carbohydrates | 91% | 95% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and papaya has 86% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 300% more dietary fiber than papaya - raisin has 6.8g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Raisin has less sugar than papaya - papaya has 7.8g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 436% more protein than papaya - raisin has 2.5g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both raisins and papaya are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has 10 times more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Vitamin A
Papaya has more Vitamin A than raisin - papaya has 47ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Papaya and raisins contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Papaya and raisins contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin and Vitamin B6, however, papaya contains more pantothenic acid and folate.
| Papaya | Raisins | |
|---|---|---|
| Thiamin | 0.023 MG | 0.112 MG |
| Riboflavin | 0.027 MG | 0.182 MG |
| Niacin | 0.357 MG | 1.114 MG |
| Pantothenic acid | 0.191 MG | 0.045 MG |
| Vitamin B6 | 0.038 MG | 0.188 MG |
| Folate | 37 UG | 3 UG |
Minerals
calcium
Raisins and papaya contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Raisin is a great source of iron and it has 936% more iron than papaya - raisin has 2.6mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Raisin is an excellent source of potassium and it has 353% more potassium than papaya - raisin has 825mg of potassium per 100 grams and papaya has 182mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both papaya and raisins contain significant amounts of alpha linoleic acid (ALA).
| Papaya | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.037 G |
| Total | 0.047 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than papaya per 100 grams.
| Papaya | Raisins | |
|---|---|---|
| linoleic acid | 0.011 G | 0.122 G |
| Total | 0.011 G | 0.122 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 (%) |
Raisins 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 raisins or papaya contain more calories in 100 grams?Raisin is high in calories and papaya has 90% less calories than raisin - raisin has 296 calories in 100g and papaya has 43 calories.
Does raisins or papaya have more carbohydrates?
By weight, raisin is high in carbohydrates and papaya has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and papaya has 10.8g of carbohydrates.
Does raisins or papaya contain more potassium?
Raisin is a rich source of potassium and it has 350% more potassium than papaya - raisin has 825mg of potassium in 100 grams and papaya has 182mg of potassium.