Papaya vs. Almonds

Nutrition comparison of Papaya and Almonds


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

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

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

  • Almond has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
  • Papaya has signficantly less saturated fat than almond.
  • Papaya is an excellent source of Vitamin C.
Detailed nutritional comparison of papaya and almonds 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 Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Papaya src
Image of Almonds src

Calories and Carbs

calories

Almond is high in calories and papaya has 93% less calories than almond - papaya has 43 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, papaya is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Papaya has a macronutrient ratio of 4:91:5 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Papaya Almonds
Protein 4% 14%
Carbohydrates 91% 14%
Fat 5% 73%
Alcohol ~ ~

carbohydrates

Papaya has 50% less carbohydrates than almond - papaya has 10.8g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Almond is an excellent source of dietary fiber and it has 635% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

Papaya and almonds contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and almond has 4.4g of sugar.

Protein

protein

Almond is an excellent source of protein and it has 44 times more protein than papaya - papaya has 0.47g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Papaya has signficantly less saturated fat than almond - papaya has 0.08g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

Both almonds and papaya are low in trans fat - almond has 0.02g of trans fat per 100 grams and papaya does not contain significant amounts.

Vitamins

Vitamin C

Papaya is an excellent source of Vitamin C and it has more Vitamin C than almond - papaya has 60.9mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Papaya has more Vitamin A than almond - papaya has 47ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 84 times more Vitamin E than papaya - papaya has 0.3mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.

Vitamin K

Papaya and almonds contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

Almond has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both papaya and almonds contain significant amounts of folate.

Papaya Almonds
Thiamin 0.023 MG 0.205 MG
Riboflavin 0.027 MG 1.138 MG
Niacin 0.357 MG 3.618 MG
Pantothenic acid 0.191 MG 0.471 MG
Vitamin B6 0.038 MG 0.137 MG
Folate 37 UG 44 UG

Minerals

calcium

Almond is an excellent source of calcium and it has 12 times more calcium than papaya - papaya has 20mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Almond is an excellent source of iron and it has 13 times more iron than papaya - papaya has 0.25mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Almond is an excellent source of potassium and it has 303% more potassium than papaya - papaya has 182mg of potassium per 100 grams and almond has 733mg 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,

Papaya Almonds
apigenin 0.01 mg ~
luteolin 0.02 mg ~
kaempferol 0.01 mg 0.39 mg
myricetin 0.02 mg ~
isorhamnetin ~ 2.64 mg
Quercetin ~ 0.36 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 Almonds
beta-carotene 274 UG 1 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 almond per 100 grams.

Papaya Almonds
alpha linoleic acid 0.047 G 0.003 G
Total 0.047 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than papaya per 100 grams.

Papaya Almonds
linoleic acid 0.011 G 12.324 G
other omega 6 ~ 0.002 G
Total 0.011 G 12.326 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: Papaya (Papayas, raw) and Almonds (Nuts, almonds) .

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FAQ

Does papaya or almonds contain more calories in 100 grams?
Almond is high in calories and papaya has 90% less calories than almond - papaya has 43 calories in 100g and almond has 579 calories.

Does papaya or almonds have more carbohydrates?
By weight, papaya has 50% fewer carbohydrates than almond - papaya has 10.8g of carbs for 100g and almond has 21.6g of carbohydrates.

Does papaya or almonds contain more calcium?
Almond is a rich source of calcium and it has 12 times more calcium than papaya - papaya has 20mg of calcium in 100 grams and almond has 269mg of calcium.

Does papaya or almonds contain more iron?
Almond is an abundant source of iron and it has 13 times more iron than papaya - papaya has 0.25mg of iron in 100 grams and almond has 3.7mg of iron.

Does papaya or almonds contain more potassium?
Almond is a rich source of potassium and it has 300% more potassium than papaya - papaya has 182mg of potassium in 100 grams and almond has 733mg of potassium.