Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and papaya:
Papaya and applesauce contain similar amounts of calories - papaya has 43 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is heavier in carbs and similar to papaya for protein and fat. Applesauce has a macronutrient ratio of 1:97:2 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Papaya | |
|---|---|---|
| Protein | 1% | 4% |
| Carbohydrates | 97% | 91% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
Papaya and applesauce contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
Papaya has 55% more dietary fiber than applesauce - papaya has 1.7g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Papaya and applesauce contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and applesauce has 9.4g of sugar.
Papaya and applesauce contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and applesauce has 0.17g of protein.
Both papaya and applesauce are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Papaya is an excellent source of Vitamin C and it has 59 times more Vitamin C than applesauce - papaya has 60.9mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Papaya has 46 times more Vitamin A than applesauce - papaya has 47ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.
Papaya and applesauce contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Papaya and applesauce contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Papaya has more niacin, pantothenic acid and folate. Both applesauce and papaya contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Applesauce | Papaya | |
|---|---|---|
| Thiamin | 0.026 MG | 0.023 MG |
| Riboflavin | 0.03 MG | 0.027 MG |
| Niacin | 0.084 MG | 0.357 MG |
| Pantothenic acid | 0.041 MG | 0.191 MG |
| Vitamin B6 | 0.027 MG | 0.038 MG |
| Folate | 3 UG | 37 UG |
Papaya has 400% more calcium than applesauce - papaya has 20mg of calcium per 100 grams and applesauce has 4mg of calcium.
Papaya and applesauce contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and applesauce has 0.23mg of iron.
Papaya has 146% more potassium than applesauce - papaya has 182mg of potassium per 100 grams and applesauce has 74mg of potassium.
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,
| Applesauce | Papaya | |
|---|---|---|
| Quercetin | 2.0 mg | ~ |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 0.01 mg |
| myricetin | ~ | 0.02 mg |
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,
| Applesauce | Papaya | |
|---|---|---|
| beta-carotene | 13 UG | 274 UG |
| lutein + zeaxanthin | 18 UG | 89 UG |
| alpha-carotene | ~ | 2 UG |
| lycopene | ~ | 1828 UG |
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than applesauce per 100 grams.
| Applesauce | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.047 G |
| Total | 0.003 G | 0.047 G |
Comparing omega-6 fatty acids, both applesauce and papaya contain small amounts of linoleic acid.
| Applesauce | Papaya | |
|---|---|---|
| linoleic acid | 0.012 G | 0.011 G |
| Total | 0.012 G | 0.011 G |
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: Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) and Papaya (Papayas, raw) .
Applesauce 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 | |||