Coconut Water vs. Papaya

Nutrition comparison of Coconut Water and Papaya


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

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

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

  • Coconut water has 58% less calories than papaya.
  • Coconut water has 61% less carbohydrates than papaya.
  • Papaya has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Papaya has signficantly more dietary fiber than coconut water.
  • Papaya is an excellent source of Vitamin C.
Detailed nutritional comparison of coconut water 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: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of Papaya src

Calories and Carbs

calories

Coconut water has 58% less calories than papaya - papaya has 43 calories per 100 grams and coconut water has 18 calories.

For macronutrient ratios, coconut water is heavier in carbs, lighter in fat and similar to papaya for protein. Coconut water has a macronutrient ratio of 5:95:0 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Water Papaya
Protein 5% 4%
Carbohydrates 95% 91%
Fat ~ 5%
Alcohol ~ ~

carbohydrates

Coconut water has 61% less carbohydrates than papaya - papaya has 10.8g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.

dietary fiber

Papaya has signficantly more dietary fiber than coconut water - papaya has 1.7g of dietary fiber per 100 grams and coconut water does not contain significant amounts.

sugar

Papaya and coconut water contain similar amounts of sugar - papaya has 7.8g of sugar per 100 grams and coconut water has 3.9g of sugar.

Protein

protein

Papaya and coconut water contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and coconut water has 0.22g of protein.

Fat

saturated fat

Both papaya and coconut water are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and coconut water does not contain significant amounts.

Vitamins

Vitamin C

Papaya is an excellent source of Vitamin C and it has 515% more Vitamin C than coconut water - papaya has 60.9mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.

Vitamin A

Papaya has more Vitamin A than coconut water - papaya has 47ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.

Vitamin E

Papaya and coconut water contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.

Vitamin K

Papaya and coconut water contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.

The B Vitamins

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

Coconut Water Papaya
Thiamin 0.03 MG 0.023 MG
Riboflavin ~ 0.027 MG
Niacin ~ 0.357 MG
Pantothenic acid ~ 0.191 MG
Vitamin B6 ~ 0.038 MG
Folate ~ 37 UG

Minerals

calcium

Papaya has 186% more calcium than coconut water - papaya has 20mg of calcium per 100 grams and coconut water has 7mg of calcium.

iron

Papaya and coconut water contain similar amounts of iron - papaya has 0.25mg of iron per 100 grams and coconut water has 0.03mg of iron.

potassium

Papaya and coconut water contain similar amounts of potassium - papaya has 182mg of potassium per 100 grams and coconut water has 165mg of potassium.




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: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Papaya (Papayas, raw) .

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FAQ

Does papaya or coconut water contain more calories in 100 grams?
Coconut water has 60% less calories than papaya - papaya has 43 calories in 100g and coconut water has 18 calories.

Does papaya or coconut water have more carbohydrates?
By weight, coconut water has 60% fewer carbohydrates than papaya - papaya has 10.8g of carbs for 100g and coconut water has 4.2g of carbohydrates.

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