Papaya vs. Broccoli

Nutrition comparison of Papaya and Broccoli


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

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

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

  • Both papaya and broccoli are high in Vitamin C.
  • Broccoli has 3.6 times less sugar than papaya.
  • Broccoli has more alpha-carotene and lutein + zeaxanthin than papaya, however, papaya contains more lycopene than broccoli.
  • Broccoli has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
  • Broccoli is a great source of Vitamin K, calcium and dietary fiber.
  • Broccoli is an excellent source of potassium.
Detailed nutritional comparison of papaya and broccoli 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Papaya src
Image of Broccoli src

Calories and Carbs

calories

Papaya and broccoli contain similar amounts of calories - papaya has 43 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, papaya is much lighter in protein, much heavier in carbs and similar to broccoli for fat. Papaya has a macronutrient ratio of 4:90:6 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Papaya Broccoli
Protein 4% 27%
Carbohydrates 90% 64%
Fat 6% 9%
Alcohol ~ ~

carbohydrates

Papaya and broccoli contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Broccoli is a great source of dietary fiber and it has 53% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Broccoli has 3.6 times less sugar than papaya - papaya has 7.8g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Broccoli has 500% more protein than papaya - papaya has 0.47g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both papaya and broccoli are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Both papaya and broccoli are high in Vitamin C. Broccoli has 46% more Vitamin C than papaya - papaya has 60.9mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Papaya and broccoli contain similar amounts of Vitamin A - papaya has 47ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Papaya and broccoli contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 38 times more Vitamin K than papaya - papaya has 2.6ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

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

Papaya Broccoli
Thiamin 0.023 MG 0.071 MG
Riboflavin 0.027 MG 0.117 MG
Niacin 0.357 MG 0.639 MG
Pantothenic acid 0.191 MG 0.573 MG
Vitamin B6 0.038 MG 0.175 MG
Folate 37 UG 63 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 135% more calcium than papaya - papaya has 20mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Broccoli has 192% more iron than papaya - papaya has 0.25mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Broccoli is an excellent source of potassium and it has 74% more potassium than papaya - papaya has 182mg of potassium per 100 grams and broccoli has 316mg 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 papaya and broccoli contain small amounts of myricetin.

Papaya Broccoli
apigenin 0.01 mg ~
luteolin 0.02 mg 0.8 mg
kaempferol 0.01 mg 7.84 mg
myricetin 0.02 mg 0.06 mg
Quercetin ~ 3.26 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, broccoli has more alpha-carotene and lutein + zeaxanthin than papaya per 100 grams, however, papaya contains more lycopene than broccoli per 100 grams. Both papaya and broccoli contain significant amounts of beta-carotene.

Papaya Broccoli
beta-carotene 274 UG 361 UG
alpha-carotene 2 UG 25 UG
lycopene 1828 UG ~
lutein + zeaxanthin 89 UG 1403 UG

Omega-3 and Omega-6

omega 3s

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

Papaya Broccoli
alpha linoleic acid 0.047 G 0.0215 G
Total 0.047 G 0.0215 G

omega 6s

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

Papaya Broccoli
linoleic acid 0.011 G 0.049 G
other omega 6 ~ 0.006 G
Total 0.011 G 0.055 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 Papaya or Broccoli .

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

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FAQ

Does papaya or broccoli contain more calories in 100 grams?
Papaya and broccoli contain similar amounts of calories - papaya has 43 calories in 100g and broccoli has 34 calories.

Does papaya or broccoli have more carbohydrates?
By weight, papaya and broccoli contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does papaya or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 70% more potassium than papaya - papaya has 182mg of potassium in 100 grams and broccoli has 316mg of potassium.