Oats vs. Papaya
Nutrition comparison of Oats and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and papaya:
- Oat has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
- Papaya has 14 times less saturated fat than oat.
- Papaya is an excellent source of Vitamin C.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and papaya has 89% less calories than oat - oat has 389 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to papaya per calorie. Oats has a macronutrient ratio of 17:67:16 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Papaya | |
|---|---|---|
| Protein | 17% | 4% |
| Carbohydrates | 67% | 91% |
| Fat | 16% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and papaya has 84% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 524% more dietary fiber than papaya - oat has 10.6g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Oat has less sugar than papaya - papaya has 7.8g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 34 times more protein than papaya - oat has 16.9g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Papaya has 14 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has more Vitamin C than oat - papaya has 60.9mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Papaya has more Vitamin A than oat - papaya has 47ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Papaya and oats contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Papaya and oats contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both oats and papaya contain significant amounts of folate.
| Oats | Papaya | |
|---|---|---|
| Thiamin | 0.763 MG | 0.023 MG |
| Riboflavin | 0.139 MG | 0.027 MG |
| Niacin | 0.961 MG | 0.357 MG |
| Pantothenic acid | 1.349 MG | 0.191 MG |
| Vitamin B6 | 0.119 MG | 0.038 MG |
| Folate | 56 UG | 37 UG |
Minerals
calcium
Oat is a great source of calcium and it has 170% more calcium than papaya - oat has 54mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Oat is an excellent source of iron and it has 17 times more iron than papaya - oat has 4.7mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Oat is an excellent source of potassium and it has 136% more potassium than papaya - oat has 429mg of potassium per 100 grams and papaya has 182mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than papaya per 100 grams.
| Oats | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.047 G |
| Total | 0.111 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than papaya per 100 grams.
| Oats | Papaya | |
|---|---|---|
| linoleic acid | 2.424 G | 0.011 G |
| Total | 2.424 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.
Oats 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 oats or papaya contain more calories in 100 grams?Oat is high in calories and papaya has 90% less calories than oat - oat has 389 calories in 100g and papaya has 43 calories.
Does oats or papaya have more carbohydrates?
By weight, oat is high in carbohydrates and papaya has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and papaya has 10.8g of carbohydrates.
Does oats or papaya contain more iron?
Oat is an abundant source of iron and it has 17 times more iron than papaya - oat has 4.7mg of iron in 100 grams and papaya has 0.25mg of iron.
Does oats or papaya contain more potassium?
Oat is a rich source of potassium and it has 140% more potassium than papaya - oat has 429mg of potassium in 100 grams and papaya has 182mg of potassium.