Grapes vs. Papaya

Nutrition comparison of Grapes and Papaya


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

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

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

  • Grape has more thiamin, riboflavin and Vitamin B6, however, papaya contains more niacin, pantothenic acid and folate.
  • Papaya is an excellent source of Vitamin C.
Detailed nutritional comparison of grapes 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.


Image of Grapes src
Image of Papaya src

Calories and Carbs

calories

Papaya has 38% less calories than grape - papaya has 43 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, grapes is heavier in carbs and similar to papaya for protein and fat. Grapes has a macronutrient ratio of 4:95:2 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapes Papaya
Protein 4% 4%
Carbohydrates 95% 91%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Papaya has 40% less carbohydrates than grape - papaya has 10.8g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Papaya has 89% more dietary fiber than grape - papaya has 1.7g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Papaya has 49% less sugar than grape - papaya has 7.8g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Papaya and grapes contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both papaya and grapes are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Papaya is an excellent source of Vitamin C and it has 18 times more Vitamin C than grape - papaya has 60.9mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Papaya has 14 times more Vitamin A than grape - papaya has 47ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Papaya and grapes contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Papaya and grapes contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

Grape has more thiamin, riboflavin and Vitamin B6, however, papaya contains more niacin, pantothenic acid and folate.

Grapes Papaya
Thiamin 0.069 MG 0.023 MG
Riboflavin 0.07 MG 0.027 MG
Niacin 0.188 MG 0.357 MG
Pantothenic acid 0.05 MG 0.191 MG
Vitamin B6 0.086 MG 0.038 MG
Folate 2 UG 37 UG

Minerals

calcium

Papaya has 100% more calcium than grape - papaya has 20mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Papaya and grapes contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Papaya and grapes contain similar amounts of potassium - papaya has 182mg of potassium per 100 grams and grape has 191mg 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, both grapes and papaya contain significant amounts of lutein + zeaxanthin.

Grapes Papaya
beta-carotene 39 UG 274 UG
alpha-carotene 1 UG 2 UG
lutein + zeaxanthin 72 UG 89 UG
lycopene ~ 1828 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than grape per 100 grams.

Grapes Papaya
alpha linoleic acid 0.011 G 0.047 G
Total 0.011 G 0.047 G

omega 6s

Comparing omega-6 fatty acids, both grapes and papaya contain small amounts of linoleic acid.

Grapes Papaya
linoleic acid 0.037 G 0.011 G
Total 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Papaya (Papayas, raw) .

Grapes g

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G Water G
G Starch G
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FAQ

Does papaya or grapes contain more calories in 100 grams?
Papaya has 40% less calories than grape - papaya has 43 calories in 100g and grape has 69 calories.

Does papaya or grapes have more carbohydrates?
By weight, papaya has 40% fewer carbohydrates than grape - papaya has 10.8g of carbs for 100g and grape has 18.1g of carbohydrates.