Apple vs. Papaya

Nutrition comparison of Apple and Papaya


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

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

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

  • Apple is a great source of dietary fiber.
  • Papaya has more niacin, pantothenic acid and folate.
  • Papaya is an excellent source of Vitamin C.
Detailed nutritional comparison of apple 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Papaya src

Calories and Carbs

calories

Papaya and apple contain similar amounts of calories - papaya has 43 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is heavier in carbs and similar to papaya for protein and fat. Apple has a macronutrient ratio of 2:95:3 and for papaya, 4:90:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Papaya
Protein 2% 4%
Carbohydrates 95% 90%
Fat 3% 6%
Alcohol ~ ~

carbohydrates

Papaya and apple contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Apple is a great source of dietary fiber and it has 41% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Papaya and apple contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Papaya and apple contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both papaya and apple are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Papaya is an excellent source of Vitamin C and it has 12 times more Vitamin C than apple - papaya has 60.9mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

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

Vitamin E

Papaya and apple contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Papaya and apple contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

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

Apple Papaya
Thiamin 0.017 MG 0.023 MG
Riboflavin 0.026 MG 0.027 MG
Niacin 0.091 MG 0.357 MG
Pantothenic acid 0.061 MG 0.191 MG
Vitamin B6 0.041 MG 0.038 MG
Folate 3 UG 37 UG

Minerals

calcium

Papaya has 233% more calcium than apple - papaya has 20mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Papaya and apple contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Papaya has 70% more potassium than apple - papaya has 182mg of potassium per 100 grams and apple has 107mg 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, both apple and papaya contain small amounts of luteolin and kaempferol.

Apple Papaya
luteolin 0.12 mg 0.02 mg
kaempferol 0.14 mg 0.01 mg
Quercetin 4.01 mg ~
apigenin ~ 0.01 mg
myricetin ~ 0.02 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,

Apple Papaya
beta-carotene 27 UG 274 UG
lutein + zeaxanthin 29 UG 89 UG
alpha-carotene ~ 2 UG
lycopene ~ 1828 UG

Omega-3 and Omega-6

omega 3s

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

Apple Papaya
alpha linoleic acid 0.009 G 0.047 G
Total 0.009 G 0.047 G

omega 6s

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

Apple Papaya
linoleic acid 0.043 G 0.011 G
Total 0.043 G 0.011 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple or Papaya .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Papaya (Papayas, raw) .

Apple g

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G Water G
G Starch G
G Alcohol G


FAQ

Does papaya or apple contain more calories in 100 grams?
Papaya and apple contain similar amounts of calories - papaya has 43 calories in 100g and apple has 52 calories.

Does papaya or apple have more carbohydrates?
By weight, papaya and apple contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and apple has 13.8g of carbohydrates.

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