Brown Rice vs. Papaya
Nutrition comparison of Cooked Brown Rice and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and papaya:
- Brown rice has 31.5 times less sugar than papaya.
- Brown rice has more thiamin, riboflavin, niacin and Vitamin B6, however, papaya contains more folate.
- Papaya has 58% less carbohydrates than brown rice.
- Papaya is an excellent source of Vitamin C.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and papaya has 65% less calories than brown rice - brown rice has 123 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, brown rice is heavier in protein, lighter in carbs and similar to papaya for fat. Brown rice has a macronutrient ratio of 9:84:7 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Papaya | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 84% | 91% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya has 58% less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Brown rice and papaya contain similar amounts of dietary fiber - brown rice has 1.6g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Brown rice has 31.5 times less sugar than papaya - brown rice has 0.24g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Brown rice has 483% more protein than papaya - brown rice has 2.7g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both brown rice and papaya are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has more Vitamin C than brown rice - papaya has 60.9mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Papaya has more Vitamin A than brown rice - papaya has 47ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and papaya contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Brown rice and papaya contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin and Vitamin B6, however, papaya contains more folate. Both brown rice and papaya contain significant amounts of pantothenic acid.
| Brown Rice | Papaya | |
|---|---|---|
| Thiamin | 0.178 MG | 0.023 MG |
| Riboflavin | 0.069 MG | 0.027 MG |
| Niacin | 2.561 MG | 0.357 MG |
| Pantothenic acid | 0.38 MG | 0.191 MG |
| Vitamin B6 | 0.123 MG | 0.038 MG |
| Folate | 9 UG | 37 UG |
Minerals
calcium
Papaya has 567% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Brown rice and papaya contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Papaya has 112% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and papaya has 182mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.047 G |
| Total | 0.011 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than papaya per 100 grams.
| Brown Rice | Papaya | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.011 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Papaya (Papayas, raw) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Papaya 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 brown rice or papaya contain more calories in 100 grams?Brown rice is high in calories and papaya has 70% less calories than brown rice - brown rice has 123 calories in 100g and papaya has 43 calories.
Does brown rice or papaya have more carbohydrates?
By weight, papaya has 60% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and papaya has 10.8g of carbohydrates.