Blackberry vs. Papaya

Nutrition comparison of Blackberry and Papaya


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

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

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

  • Both papaya and blackberry are high in Vitamin C.
  • Blackberry is an excellent source of dietary fiber.
Detailed nutritional comparison of blackberry 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: Blackberry (Blackberries, raw) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blackberry src
Image of Papaya src

Calories and Carbs

calories

Papaya and blackberry contain similar amounts of calories - papaya has 43 calories per 100 grams and blackberry has 43 calories.

For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and similar to papaya for fat. Blackberry has a macronutrient ratio of 12:79:9 and for papaya, 4:90:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blackberry Papaya
Protein 12% 4%
Carbohydrates 79% 90%
Fat 9% 6%
Alcohol ~ ~

carbohydrates

Papaya and blackberry contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.

dietary fiber

Blackberry is an excellent source of dietary fiber and it has 212% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.

sugar

Papaya and blackberry contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and blackberry has 4.9g of sugar.

Protein

protein

Papaya and blackberry contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and blackberry has 1.4g of protein.

Fat

saturated fat

Both papaya and blackberry are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.

Vitamins

Vitamin C

Both papaya and blackberry are high in Vitamin C. Papaya has 190% more Vitamin C than blackberry - papaya has 60.9mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.

Vitamin A

Papaya has 327% more Vitamin A than blackberry - papaya has 47ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.

Vitamin E

Papaya and blackberry contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.

Vitamin K

Papaya and blackberry contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.

The B Vitamins

Both blackberry and papaya contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Blackberry Papaya
Thiamin 0.02 MG 0.023 MG
Riboflavin 0.026 MG 0.027 MG
Niacin 0.646 MG 0.357 MG
Pantothenic acid 0.276 MG 0.191 MG
Vitamin B6 0.03 MG 0.038 MG
Folate 25 UG 37 UG

Minerals

calcium

Blackberry has 45% more calcium than papaya - papaya has 20mg of calcium per 100 grams and blackberry has 29mg of calcium.

iron

Papaya and blackberry contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and blackberry has 0.62mg of iron.

potassium

Papaya and blackberry contain similar amounts of potassium - papaya has 182mg of potassium per 100 grams and blackberry has 162mg 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,

Blackberry Papaya
kaempferol 0.27 mg 0.01 mg
myricetin 0.67 mg 0.02 mg
Quercetin 3.58 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, both blackberry and papaya contain significant amounts of lutein + zeaxanthin.

Blackberry Papaya
beta-carotene 128 UG 274 UG
lutein + zeaxanthin 118 UG 89 UG
alpha-carotene ~ 2 UG
lycopene ~ 1828 UG

Omega-3 and Omega-6

omega 3s

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

Blackberry Papaya
alpha linoleic acid 0.094 G 0.047 G
Total 0.094 G 0.047 G

omega 6s

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

Blackberry Papaya
linoleic acid 0.186 G 0.011 G
Total 0.186 G 0.011 G



Customize your serving size


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 Blackberry or Papaya .

Note: The specific food items compared are: Blackberry (Blackberries, raw) and Papaya (Papayas, raw) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does papaya or blackberry contain more calories in 100 grams?
Papaya and blackberry contain similar amounts of calories - papaya has 43 calories in 100g and blackberry has 43 calories.

Does papaya or blackberry have more carbohydrates?
By weight, papaya and blackberry contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and blackberry has 9.6g of carbohydrates.