Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and romaine lettuce:
Romaine lettuce has 60% less calories than papaya - romaine lettuce has 17 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, papaya is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Papaya has a macronutrient ratio of 4:90:6 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Papaya | Romaine Lettuce | |
---|---|---|
Protein | 4% | 23% |
Carbohydrates | 90% | 64% |
Fat | 6% | 13% |
Alcohol | ~ | ~ |
Romaine lettuce has 70% less carbohydrates than papaya - romaine lettuce has 3.3g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
Romaine lettuce is a great source of dietary fiber and it has 24% more dietary fiber than papaya - romaine lettuce has 2.1g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
Romaine lettuce has 5.5 times less sugar than papaya - romaine lettuce has 1.2g of sugar per 100 grams and papaya has 7.8g of sugar.
Romaine lettuce and papaya contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and papaya has 0.47g of protein.
Both romaine lettuce and papaya are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Papaya is an excellent source of Vitamin C and it has 14 times more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Romaine lettuce is an excellent source of Vitamin A and it has 828% more Vitamin A than papaya - romaine lettuce has 436ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.
Romaine lettuce and papaya contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Romaine lettuce is a great source of Vitamin K and it has 38 times more Vitamin K than papaya - romaine lettuce has 102.5ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
Romaine lettuce has more thiamin, riboflavin and folate. Both papaya and romaine lettuce contain significant amounts of niacin, pantothenic acid and Vitamin B6.
Papaya | Romaine Lettuce | |
---|---|---|
Thiamin | 0.023 MG | 0.072 MG |
Riboflavin | 0.027 MG | 0.067 MG |
Niacin | 0.357 MG | 0.313 MG |
Pantothenic acid | 0.191 MG | 0.142 MG |
Vitamin B6 | 0.038 MG | 0.074 MG |
Folate | 37 UG | 136 UG |
Romaine lettuce has 65% more calcium than papaya - romaine lettuce has 33mg of calcium per 100 grams and papaya has 20mg of calcium.
Romaine lettuce has 288% more iron than papaya - romaine lettuce has 0.97mg of iron per 100 grams and papaya has 0.25mg of iron.
Romaine lettuce is a great source of potassium and it has 36% more potassium than papaya - romaine lettuce has 247mg of potassium per 100 grams and papaya has 182mg of potassium.
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 romaine lettuce contain small amounts of luteolin and kaempferol.
Papaya | Romaine Lettuce | |
---|---|---|
apigenin | 0.01 mg | ~ |
luteolin | 0.02 mg | 0.05 mg |
kaempferol | 0.01 mg | 0.02 mg |
myricetin | 0.02 mg | ~ |
Quercetin | ~ | 2.2 mg |
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, romaine lettuce has more beta-carotene and lutein + zeaxanthin than papaya per 100 grams, however, papaya contains more lycopene than romaine lettuce per 100 grams.
Papaya | Romaine Lettuce | |
---|---|---|
beta-carotene | 274 UG | 5226 UG |
alpha-carotene | 2 UG | ~ |
lycopene | 1828 UG | ~ |
lutein + zeaxanthin | 89 UG | 2312 UG |
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than papaya per 100 grams.
Papaya | Romaine Lettuce | |
---|---|---|
alpha linoleic acid | 0.047 G | 0.113 G |
Total | 0.047 G | 0.113 G |
Comparing omega-6 fatty acids, both papaya and romaine lettuce contain small amounts of linoleic acid.
Papaya | Romaine Lettuce | |
---|---|---|
linoleic acid | 0.011 G | 0.047 G |
Total | 0.011 G | 0.047 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Papaya or Romaine Lettuce .
Note: The specific food items compared are: Papaya (Papayas, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Papaya g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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UG % | |
MG % |
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5% | Vitamin C | 5% |
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MG % | |
IU % |
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5% | Vitamin D | 5% |
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IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||