Papaya vs. Soy Flour
Nutrition comparison of Papaya and Soy Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and soy flour:
- Papaya has 14.9 times less saturated fat than soy flour.
- Papaya is an excellent source of Vitamin C.
- Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Soy flour is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Papaya (Papayas, raw) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soy flour is high in calories and papaya has 88% less calories than soy flour - papaya has 43 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, papaya is much lighter in protein, much heavier in carbs and lighter in fat compared to soy flour per calorie. Papaya has a macronutrient ratio of 4:91:5 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Soy Flour | |
|---|---|---|
| Protein | 4% | 50% |
| Carbohydrates | 91% | 31% |
| Fat | 5% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Soy flour is high in carbohydrates and papaya has 65% less carbohydrates than soy flour - papaya has 10.8g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Soy flour is an excellent source of dietary fiber and it has 841% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Papaya and soy flour contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and soy flour has 9.3g of sugar.
Protein
protein
Soy flour is an excellent source of protein and it has 104 times more protein than papaya - papaya has 0.47g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Papaya has 14.9 times less saturated fat than soy flour - papaya has 0.08g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has more Vitamin C than soy flour - papaya has 60.9mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Papaya has 22 times more Vitamin A than soy flour - papaya has 47ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin E
Papaya and soy flour contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Vitamin K
Papaya and soy flour contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
The B Vitamins
Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Papaya | Soy Flour | |
|---|---|---|
| Thiamin | 0.023 MG | 1.088 MG |
| Riboflavin | 0.027 MG | 0.28 MG |
| Niacin | 0.357 MG | 2.95 MG |
| Pantothenic acid | 0.191 MG | 1.55 MG |
| Vitamin B6 | 0.038 MG | 1.05 MG |
| Folate | 37 UG | 289 UG |
Minerals
calcium
Soy flour is an excellent source of calcium and it has 13 times more calcium than papaya - papaya has 20mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Soy flour is an excellent source of iron and it has 31 times more iron than papaya - papaya has 0.25mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Soy flour is an excellent source of potassium and it has 10 times more potassium than papaya - papaya has 182mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Antioxidants and Phytonutrients
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,
| Papaya | Soy Flour | |
|---|---|---|
| beta-carotene | 274 UG | 24 UG |
| alpha-carotene | 2 UG | ~ |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than papaya per 100 grams.
| Papaya | Soy Flour | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.555 G |
| Total | 0.047 G | 0.555 G |
omega 6s
Comparing omega-6 fatty acids, soy flour has more linoleic acid than papaya per 100 grams.
| Papaya | Soy Flour | |
|---|---|---|
| linoleic acid | 0.011 G | 3.66 G |
| other omega 6 | ~ | 0.025 G |
| Total | 0.011 G | 3.685 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 (%) |
Soy Flour 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 soy flour contain more calories in 100 grams?Soy flour is high in calories and papaya has 90% less calories than soy flour - papaya has 43 calories in 100g and soy flour has 372 calories.
Is papaya or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 104 times more protein than papaya - papaya has 0.47g of protein per 100 grams and soy flour has 49.8g of protein.
Does papaya or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and papaya has 70% fewer carbohydrates than soy flour - papaya has 10.8g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does papaya or soy flour contain more calcium?
Soy flour is a rich source of calcium and it has 13 times more calcium than papaya - papaya has 20mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does papaya or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 31 times more iron than papaya - papaya has 0.25mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does papaya or soy flour contain more potassium?
Soy flour is a rich source of potassium and it has 10 times more potassium than papaya - papaya has 182mg of potassium in 100 grams and soy flour has 2090mg of potassium.