Papaya vs. Raspberries
Nutrition comparison of Papaya and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and raspberries:
- Both raspberries and papaya are high in Vitamin C.
- Raspberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Papaya (Papayas, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and papaya contain similar amounts of calories - raspberry has 52 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, papaya is lighter in protein, heavier in carbs and lighter in fat compared to raspberries per calorie. Papaya has a macronutrient ratio of 4:91:5 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Raspberries | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 91% | 82% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and papaya contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 282% more dietary fiber than papaya - raspberry has 6.5g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Raspberries and papaya contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Raspberries and papaya contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both raspberries and papaya are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Vitamins
Vitamin C
Both raspberries and papaya are high in Vitamin C. Papaya has 132% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Vitamin A
Papaya has 22 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.
Vitamin E
Raspberries and papaya contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Raspberries and papaya contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Both papaya and raspberries contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Papaya | Raspberries | |
|---|---|---|
| Thiamin | 0.023 MG | 0.032 MG |
| Riboflavin | 0.027 MG | 0.038 MG |
| Niacin | 0.357 MG | 0.598 MG |
| Pantothenic acid | 0.191 MG | 0.329 MG |
| Vitamin B6 | 0.038 MG | 0.055 MG |
| Folate | 37 UG | 21 UG |
Minerals
calcium
Raspberries and papaya contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Raspberry has 176% more iron than papaya - raspberry has 0.69mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Raspberries and papaya contain similar amounts of potassium - raspberry has 151mg 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 raspberries contain small amounts of kaempferol.
| Papaya | Raspberries | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.02 mg | ~ |
| kaempferol | 0.01 mg | 0.06 mg |
| myricetin | 0.02 mg | ~ |
| Quercetin | ~ | 1.05 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 raspberries contain significant amounts of lutein + zeaxanthin.
| Papaya | Raspberries | |
|---|---|---|
| beta-carotene | 274 UG | 12 UG |
| alpha-carotene | 2 UG | 16 UG |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | 136 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than papaya per 100 grams.
| Papaya | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.126 G |
| Total | 0.047 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than papaya per 100 grams.
| Papaya | Raspberries | |
|---|---|---|
| linoleic acid | 0.011 G | 0.249 G |
| Total | 0.011 G | 0.249 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 Raspberries (Raspberries, raw) .
Papaya g
()
|
Daily Values (%) |
Raspberries 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 raspberries or papaya contain more calories in 100 grams?Raspberries and papaya contain similar amounts of calories - raspberry has 52 calories in 100g and papaya has 43 calories.
Does raspberries or papaya have more carbohydrates?
By weight, raspberries and papaya contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and papaya has 10.8g of carbohydrates.