Papaya vs. Cauliflower
Nutrition comparison of Papaya and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and cauliflower:
- Both papaya and cauliflower are high in Vitamin C.
- Cauliflower has 3 times less sugar than papaya.
- Cauliflower has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Cauliflower is a great source of potassium.
USDA sources for nutritional information: Papaya (Papayas, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya and cauliflower contain similar amounts of calories - papaya has 43 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, papaya is much lighter in protein, much heavier in carbs and similar to cauliflower for fat. Papaya has a macronutrient ratio of 4:91:5 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Cauliflower | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 91% | 66% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya and cauliflower contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Papaya and cauliflower contain similar amounts of dietary fiber - papaya has 1.7g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Cauliflower has 3 times less sugar than papaya - papaya has 7.8g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Papaya and cauliflower contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both papaya and cauliflower are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both papaya and cauliflower are high in Vitamin C. Papaya has 26% more Vitamin C than cauliflower - papaya has 60.9mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Papaya has more Vitamin A than cauliflower - papaya has 47ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Papaya and cauliflower contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Papaya and cauliflower contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both papaya and cauliflower contain significant amounts of niacin and folate.
| Papaya | Cauliflower | |
|---|---|---|
| Thiamin | 0.023 MG | 0.05 MG |
| Riboflavin | 0.027 MG | 0.06 MG |
| Niacin | 0.357 MG | 0.507 MG |
| Pantothenic acid | 0.191 MG | 0.667 MG |
| Vitamin B6 | 0.038 MG | 0.184 MG |
| Folate | 37 UG | 57 UG |
Minerals
calcium
Papaya and cauliflower contain similar amounts of calcium - papaya has 20mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Papaya and cauliflower contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 64% more potassium than papaya - papaya has 182mg of potassium per 100 grams and cauliflower has 299mg 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 papaya and cauliflower contain small amounts of apigenin and luteolin.
| Papaya | Cauliflower | |
|---|---|---|
| apigenin | 0.01 mg | 0.03 mg |
| luteolin | 0.02 mg | 0.09 mg |
| kaempferol | 0.01 mg | 0.36 mg |
| myricetin | 0.02 mg | ~ |
| Quercetin | ~ | 0.54 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 | Cauliflower | |
|---|---|---|
| beta-carotene | 274 UG | ~ |
| alpha-carotene | 2 UG | ~ |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Papaya | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.015 G |
| Total | 0.047 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both papaya and cauliflower contain small amounts of linoleic acid.
| Papaya | Cauliflower | |
|---|---|---|
| linoleic acid | 0.011 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.011 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Papaya g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower contain more calories in 100 grams?Papaya and cauliflower contain similar amounts of calories - papaya has 43 calories in 100g and cauliflower has 25 calories.
Does papaya or cauliflower have more carbohydrates?
By weight, papaya and cauliflower contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and cauliflower has 5g of carbohydrates.