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.
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.
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.
Grapes 151g
(
cup
)
|
Daily Values (%) |
Papaya 145g
(
cup 1" pieces
)
|
|||||
|---|---|---|---|---|---|---|---|
| 104KCAL 5% |
|
68% | calories | 5% |
|
62KCAL 3% | |
| 27G 11% |
|
69% | carbohydrates | 5% |
|
16G 6% | |
| 1.4G 5% |
|
5% | dietary fiber | 79% |
|
2.5G 10% | |
| 23G | 109% | sugar | 5% | 11G | |||
| 0.24G 0.4% |
|
5% | total fat | 58% |
|
0.38G 1% | |
| 0.08G 1% |
|
5% | saturated fat | 50% |
|
0.12G 1% | |
| 0.01G | 5% | monounsaturated fat | 891% | 0.1G | |||
| 0.07G | 5% | polyunsaturated fat | 14% | 0.08G | |||
| 3MG 0.2% |
|
5% | sodium | 300% |
|
12MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 4.5UG 1% |
|
5% | Vitamin A | >999% |
|
68UG 10% | |
| 4.8MG 6% |
|
5% | Vitamin C | >999% |
|
88MG 118% | |
| 15MG 2% |
|
5% | calcium | 93% |
|
29MG 3% | |
| 0.54MG 3% |
|
50% | iron | 5% |
|
0.36MG 2% | |
| 11MG 3% |
|
5% | magnesium | 173% |
|
30MG 10% | |
| 288MG 13% |
|
9% | potassium | 5% |
|
264MG 12% | |
| 0.1MG 10% |
|
233% | thiamin (Vit B1) | 5% |
|
0.03MG 3% | |
| 0.11MG 10% |
|
175% | riboflavin (Vit B2) | 5% |
|
0.04MG 4% | |
| 0.28MG 2% |
|
5% | niacin (Vit B3) | 86% |
|
0.52MG 4% | |
| 0.13MG 10% |
|
116% | Vitamin B6 | 5% |
|
0.06MG 4% | |
| 0.08MG 2% |
|
5% | pantothenic acid (Vit B5) | 250% |
|
0.28MG 6% | |
| 3UG 1% |
|
5% | folate (Vit B9) | >999% |
|
54UG 13% | |
| 0.29MG 2% |
|
5% | Vitamin E | 52% |
|
0.44MG 3% | |
| 22UG 25% |
|
479% | Vitamin K | 5% |
|
3.8UG 4% | |
| 1.1G 2% |
|
62% | protein | 5% |
|
0.68G 1% | |
| 8.5MG 2% |
|
5% | choline | 4% |
|
8.8MG 2% | |
| 0.19MG 16% |
|
171% | copper | 5% |
|
0.07MG 5% | |
| 12UG 0.4% |
|
>999% | fluoride | 5% |
|
||
| 0.11MG 6% |
|
83% | manganese | 5% |
|
0.06MG 3% | |
| 30MG 4% |
|
100% | phosphorus | 5% |
|
15MG 2% | |
| 0.15UG 0.3% |
|
5% | selenium | 480% |
|
0.87UG 2% | |
| 0.11MG 1% |
|
5% | zinc | 9% |
|
0.12MG 2% | |
| 122G | 5% | Water | 5% | 128G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
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.