Papaya vs. Yellow Corn

Nutrition comparison of Papaya and Cooked Yellow Corn


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of papaya versus cooked yellow corn (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in papaya and yellow corn:

  • Papaya has 55% less calories than yellow corn.
  • Papaya has more beta-carotene and lycopene than yellow corn, however, yellow corn contains more alpha-carotene and lutein + zeaxanthin than papaya.
  • Papaya is an excellent source of Vitamin C.
  • Yellow corn has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Yellow corn is a great source of dietary fiber.
Detailed nutritional comparison of papaya and yellow corn is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Papaya (Papayas, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Papaya src
Image of Yellow Corn src

Calories and Carbs

calories

Papaya has 55% less calories than yellow corn - papaya has 43 calories per 100 grams and yellow corn has 96 calories.

For macronutrient ratios, papaya is lighter in protein, heavier in carbs and lighter in fat compared to yellow corn per calorie. Papaya has a macronutrient ratio of 4:91:5 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Papaya Yellow Corn
Protein 4% 12%
Carbohydrates 91% 76%
Fat 5% 12%
Alcohol ~ ~

carbohydrates

Papaya has 48% less carbohydrates than yellow corn - papaya has 10.8g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.

dietary fiber

Yellow corn is a great source of dietary fiber and it has 41% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.

sugar

Papaya and yellow corn contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and yellow corn has 4.5g of sugar.

Protein

protein

Yellow corn has 626% more protein than papaya - papaya has 0.47g of protein per 100 grams and yellow corn has 3.4g of protein.

Fat

saturated fat

Both papaya and yellow corn are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.

Vitamins

Vitamin C

Papaya is an excellent source of Vitamin C and it has 10 times more Vitamin C than yellow corn - papaya has 60.9mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.

Vitamin A

Papaya has 262% more Vitamin A than yellow corn - papaya has 47ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.

Vitamin E

Papaya and yellow corn contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.

Vitamin K

Papaya and yellow corn contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.

The B Vitamins

Yellow corn has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both papaya and yellow corn contain significant amounts of folate.

Papaya Yellow Corn
Thiamin 0.023 MG 0.093 MG
Riboflavin 0.027 MG 0.057 MG
Niacin 0.357 MG 1.683 MG
Pantothenic acid 0.191 MG 0.792 MG
Vitamin B6 0.038 MG 0.139 MG
Folate 37 UG 23 UG

Minerals

calcium

Papaya has 567% more calcium than yellow corn - papaya has 20mg of calcium per 100 grams and yellow corn has 3mg of calcium.

iron

Papaya and yellow corn contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and yellow corn has 0.45mg of iron.

potassium

Papaya and yellow corn contain similar amounts of potassium - papaya has 182mg of potassium per 100 grams and yellow corn has 218mg 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 has more beta-carotene and lycopene than yellow corn per 100 grams, however, yellow corn contains more alpha-carotene and lutein + zeaxanthin than papaya per 100 grams.

Papaya Yellow Corn
beta-carotene 274 UG 66 UG
alpha-carotene 2 UG 23 UG
lycopene 1828 UG ~
lutein + zeaxanthin 89 UG 906 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than yellow corn per 100 grams.

Papaya Yellow Corn
alpha linoleic acid 0.047 G 0.018 G
Total 0.047 G 0.018 G

omega 6s

Comparing omega-6 fatty acids, yellow corn has more linoleic acid than papaya per 100 grams.

Papaya Yellow Corn
linoleic acid 0.011 G 0.586 G
Total 0.011 G 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

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FAQ

Does papaya or yellow corn contain more calories in 100 grams?
Papaya has 60% less calories than yellow corn - papaya has 43 calories in 100g and yellow corn has 96 calories.

Does papaya or yellow corn have more carbohydrates?
By weight, papaya has 50% fewer carbohydrates than yellow corn - papaya has 10.8g of carbs for 100g and yellow corn has 21g of carbohydrates.