Avocado vs. Papaya

Nutrition comparison of Avocado and Papaya


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

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

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

  • Avocado has 25 times less sugar than papaya.
  • Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Avocado is an excellent source of dietary fiber and potassium.
  • Papaya has 25.2 times less saturated fat than avocado.
  • Papaya has more beta-carotene and lycopene than avocado, however, avocado contains more alpha-carotene and lutein + zeaxanthin than papaya.
  • Papaya is an excellent source of Vitamin C.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Papaya src

Calories and Carbs

calories

Avocado is high in calories and papaya has 74% less calories than avocado - papaya has 43 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to papaya for protein. Avocado has a macronutrient ratio of 4:19:77 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Papaya
Protein 4% 4%
Carbohydrates 19% 91%
Fat 77% 5%
Alcohol ~ ~

carbohydrates

Papaya and avocado contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Avocado is an excellent source of dietary fiber and it has 300% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Avocado has 25 times less sugar than papaya - papaya has 7.8g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Papaya and avocado contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Papaya has 25.2 times less saturated fat than avocado - papaya has 0.08g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Papaya is an excellent source of Vitamin C and it has 592% more Vitamin C than avocado - papaya has 60.9mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Papaya has 571% more Vitamin A than avocado - papaya has 47ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Avocado has 557% more Vitamin E than papaya - papaya has 0.3mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Papaya and avocado contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Avocado Papaya
Thiamin 0.075 MG 0.023 MG
Riboflavin 0.143 MG 0.027 MG
Niacin 1.912 MG 0.357 MG
Pantothenic acid 1.463 MG 0.191 MG
Vitamin B6 0.287 MG 0.038 MG
Folate 89 UG 37 UG

Minerals

calcium

Papaya and avocado contain similar amounts of calcium - papaya has 20mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Papaya and avocado contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Avocado is an excellent source of potassium and it has 179% more potassium than papaya - papaya has 182mg of potassium per 100 grams and avocado has 507mg 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, papaya has more beta-carotene and lycopene than avocado per 100 grams, however, avocado contains more alpha-carotene and lutein + zeaxanthin than papaya per 100 grams.

Avocado Papaya
beta-carotene 63 UG 274 UG
alpha-carotene 24 UG 2 UG
lutein + zeaxanthin 271 UG 89 UG
lycopene ~ 1828 UG

Omega-3 and Omega-6

omega 3s

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

Avocado Papaya
alpha linoleic acid 0.125 G 0.047 G
Total 0.125 G 0.047 G

omega 6s

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

Avocado Papaya
linoleic acid 1.674 G 0.011 G
other omega 6 0.015 G ~
Total 1.689 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.

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Papaya (Papayas, raw) .

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FAQ

Does papaya or avocado contain more calories in 100 grams?
Avocado is high in calories and papaya has 70% less calories than avocado - papaya has 43 calories in 100g and avocado has 167 calories.

Does papaya or avocado have more carbohydrates?
By weight, papaya and avocado contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does papaya or avocado contain more potassium?
Avocado is a rich source of potassium and it has 180% more potassium than papaya - papaya has 182mg of potassium in 100 grams and avocado has 507mg of potassium.