Papaya vs. Coconut
Nutrition comparison of Papaya and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and coconut:
- Coconut has more thiamin.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Papaya is an excellent source of Vitamin C.
USDA sources for nutritional information: Papaya (Papayas, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and papaya has 88% less calories than coconut - papaya has 43 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, papaya is much heavier in carbs, much lighter in fat and similar to coconut for protein. Papaya has a macronutrient ratio of 4:91:5 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Coconut | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 91% | 16% |
| Fat | 5% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya and coconut contain similar amounts of carbs - papaya has 10.8g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 429% more dietary fiber than papaya - papaya has 1.7g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Papaya and coconut contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 609% more protein than papaya - papaya has 0.47g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and papaya has 100% less saturated fat than coconut - papaya has 0.08g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has 17 times more Vitamin C than coconut - papaya has 60.9mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Papaya has more Vitamin A than coconut - papaya has 47ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Papaya and coconut contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Papaya and coconut contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Coconut has more thiamin. Both papaya and coconut contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Papaya | Coconut | |
|---|---|---|
| Thiamin | 0.023 MG | 0.066 MG |
| Riboflavin | 0.027 MG | 0.02 MG |
| Niacin | 0.357 MG | 0.54 MG |
| Pantothenic acid | 0.191 MG | 0.3 MG |
| Vitamin B6 | 0.038 MG | 0.054 MG |
| Folate | 37 UG | 26 UG |
Minerals
calcium
Papaya and coconut contain similar amounts of calcium - papaya has 20mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 872% more iron than papaya - papaya has 0.25mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 96% more potassium than papaya - papaya has 182mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than papaya per 100 grams.
| Papaya | Coconut | |
|---|---|---|
| linoleic acid | 0.011 G | 0.366 G |
| Total | 0.011 G | 0.366 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.
Papaya g
()
|
Daily Values (%) |
Coconut 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 | |||
FAQ
Does papaya or coconut contain more calories in 100 grams?Coconut is high in calories and papaya has 90% less calories than coconut - papaya has 43 calories in 100g and coconut has 354 calories.
Does papaya or coconut have more carbohydrates?
By weight, papaya and coconut contain similar amounts of carbs - papaya has 10.8g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does papaya or coconut contain more potassium?
Coconut is a rich source of potassium and it has 100% more potassium than papaya - papaya has 182mg of potassium in 100 grams and coconut has 356mg of potassium.