Banana vs. Papaya

Nutrition comparison of Banana and Papaya


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

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

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

  • Banana has more riboflavin and Vitamin B6.
  • Banana is a great source of dietary fiber.
  • Banana is an excellent source of potassium.
  • Papaya has 52% less calories than banana.
  • Papaya has 53% less carbohydrates than banana.
  • Papaya has more beta-carotene, lutein + zeaxanthin and lycopene than banana, however, banana contains more alpha-carotene than papaya.
  • Papaya is an excellent source of Vitamin C.
Detailed nutritional comparison of banana and papaya 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: Banana (Bananas, raw) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Papaya src

Calories and Carbs

calories

Papaya has 52% less calories than banana - papaya has 43 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, banana is similar to papaya for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Banana Papaya
Protein 5% 4%
Carbohydrates 93% 91%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

Papaya has 53% less carbohydrates than banana - papaya has 10.8g of total carbs per 100 grams and banana has 22.8g of carbohydrates.

dietary fiber

Banana is a great source of dietary fiber and it has 53% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.

sugar

Papaya has 36% less sugar than banana - papaya has 7.8g of sugar per 100 grams and banana has 12.2g of sugar.

Protein

protein

Papaya and banana contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Both papaya and banana are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and banana has 0.11g of saturated fat.

Vitamins

Vitamin C

Papaya is an excellent source of Vitamin C and it has 600% more Vitamin C than banana - papaya has 60.9mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.

Vitamin A

Papaya has 14 times more Vitamin A than banana - papaya has 47ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.

Vitamin E

Papaya and banana contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

Vitamin K

Papaya and banana contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.

The B Vitamins

Banana has more riboflavin and Vitamin B6. Both banana and papaya contain significant amounts of thiamin, niacin, pantothenic acid and folate.

Banana Papaya
Thiamin 0.031 MG 0.023 MG
Riboflavin 0.073 MG 0.027 MG
Niacin 0.665 MG 0.357 MG
Pantothenic acid 0.334 MG 0.191 MG
Vitamin B6 0.367 MG 0.038 MG
Folate 20 UG 37 UG

Minerals

calcium

Papaya has 300% more calcium than banana - papaya has 20mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Papaya and banana contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and banana has 0.26mg of iron.

potassium

Banana is an excellent source of potassium and it has 97% more potassium than papaya - papaya has 182mg of potassium per 100 grams and banana has 358mg 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 banana and papaya contain small amounts of kaempferol and myricetin.

Banana Papaya
kaempferol 0.11 mg 0.01 mg
myricetin 0.01 mg 0.02 mg
Quercetin 0.06 mg ~
apigenin ~ 0.01 mg
luteolin ~ 0.02 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, papaya has more beta-carotene, lutein + zeaxanthin and lycopene than banana per 100 grams, however, banana contains more alpha-carotene than papaya per 100 grams.

Banana Papaya
beta-carotene 26 UG 274 UG
alpha-carotene 25 UG 2 UG
lutein + zeaxanthin 22 UG 89 UG
lycopene ~ 1828 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both banana and papaya contain significant amounts of alpha linoleic acid (ALA).

Banana Papaya
alpha linoleic acid 0.027 G 0.047 G
Total 0.027 G 0.047 G

omega 6s

Comparing omega-6 fatty acids, both banana and papaya contain small amounts of linoleic acid.

Banana Papaya
linoleic acid 0.046 G 0.011 G
Total 0.046 G 0.011 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: Banana (Bananas, raw) and Papaya (Papayas, raw) .

Banana g

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G Water G
G Starch G
G Alcohol G


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