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.
Detailed nutritional comparison of papaya and cauliflower 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 Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Papaya src
Image of Cauliflower src

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 4:90:6 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Papaya Cauliflower
Protein 4% 25%
Carbohydrates 90% 66%
Fat 6% 9%
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 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 Papaya or Cauliflower .

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

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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.

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