Dates vs. Papaya
Nutrition comparison of Dates and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and papaya:
- Date has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, papaya contains more folate.
- Date is an excellent source of calcium, dietary fiber and potassium.
- Papaya is an excellent source of Vitamin C.
USDA sources for nutritional information: Dates (Dates, medjool) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and papaya has 84% less calories than date - date has 277 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, dates is heavier in carbs, lighter in fat and similar to papaya for protein. Dates has a macronutrient ratio of 2:98:0 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Papaya | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 98% | 91% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and papaya has 86% less carbohydrates than date - date has 75g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 294% more dietary fiber than papaya - date has 6.7g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Date is high in sugar and papaya has 88% less sugar than date - date has 66.5g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Dates and papaya contain similar amounts of protein - date has 1.8g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both papaya and dates are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has more Vitamin C than date - papaya has 60.9mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Papaya has 571% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.
Vitamin E
Papaya and dates contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and papaya contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, papaya contains more folate.
| Dates | Papaya | |
|---|---|---|
| Thiamin | 0.05 MG | 0.023 MG |
| Riboflavin | 0.06 MG | 0.027 MG |
| Niacin | 1.61 MG | 0.357 MG |
| Pantothenic acid | 0.805 MG | 0.191 MG |
| Vitamin B6 | 0.249 MG | 0.038 MG |
| Folate | 15 UG | 37 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 220% more calcium than papaya - date has 64mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Date has 260% more iron than papaya - date has 0.9mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Date is an excellent source of potassium and it has 282% more potassium than papaya - date has 696mg of potassium per 100 grams and papaya has 182mg of potassium.
Antioxidants and Phytonutrients
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,
| Dates | Papaya | |
|---|---|---|
| beta-carotene | 89 UG | 274 UG |
| lutein + zeaxanthin | 23 UG | 89 UG |
| alpha-carotene | ~ | 2 UG |
| lycopene | ~ | 1828 UG |
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.
Dates 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 dates or papaya contain more calories in 100 grams?Date is high in calories and papaya has 80% less calories than date - date has 277 calories in 100g and papaya has 43 calories.
Does dates or papaya have more carbohydrates?
By weight, date is high in carbohydrates and papaya has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and papaya has 10.8g of carbohydrates.
Does dates or papaya contain more calcium?
Date is a rich source of calcium and it has 220% more calcium than papaya - date has 64mg of calcium in 100 grams and papaya has 20mg of calcium.
Does dates or papaya contain more potassium?
Date is a rich source of potassium and it has 280% more potassium than papaya - date has 696mg of potassium in 100 grams and papaya has 182mg of potassium.