Papaya vs. Kale

Nutrition comparison of Papaya and Kale


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

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

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

  • Both kale and papaya are high in Vitamin C.
  • Kale has 59% less carbohydrates than papaya.
  • Kale has 6.9 times less sugar than papaya.
  • Kale has more beta-carotene and lutein + zeaxanthin than papaya, however, papaya contains more lycopene than kale.
  • Kale has more thiamin, riboflavin, niacin and Vitamin B6.
  • Kale is an excellent source of Vitamin A, Vitamin K, calcium, dietary fiber and potassium.
Detailed nutritional comparison of papaya and kale 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 Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Papaya src
Image of Kale src

Here's an infographic summarizing the nutritional differences between papaya and kale. marks particularly rich nutrients.


Calories and Carbs

calories

Kale and papaya contain similar amounts of calories - kale has 35 calories per 100 grams and papaya has 43 calories.

For macronutrient ratios, papaya is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Papaya has a macronutrient ratio of 4:91:5 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Papaya Kale
Protein 4% 28%
Carbohydrates 91% 41%
Fat 5% 31%
Alcohol ~ ~

carbohydrates

Kale has 59% less carbohydrates than papaya - kale has 4.4g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.

dietary fiber

Kale is an excellent source of dietary fiber and it has 141% more dietary fiber than papaya - kale has 4.1g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.

sugar

Kale has 6.9 times less sugar than papaya - kale has 0.99g of sugar per 100 grams and papaya has 7.8g of sugar.

Protein

protein

Kale has 521% more protein than papaya - kale has 2.9g of protein per 100 grams and papaya has 0.47g of protein.

Fat

saturated fat

Both kale and papaya are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.

Vitamins

Vitamin C

Both kale and papaya are high in Vitamin C. Kale has 53% more Vitamin C than papaya - kale has 93.4mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.

Vitamin A

Kale is an excellent source of Vitamin A and it has 413% more Vitamin A than papaya - kale has 241ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.

Vitamin E

Kale and papaya contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.

Vitamin K

Kale is an excellent source of Vitamin K and it has 148 times more Vitamin K than papaya - kale has 389.6ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.

The B Vitamins

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

Papaya Kale
Thiamin 0.023 MG 0.113 MG
Riboflavin 0.027 MG 0.347 MG
Niacin 0.357 MG 1.18 MG
Pantothenic acid 0.191 MG 0.37 MG
Vitamin B6 0.038 MG 0.147 MG
Folate 37 UG 62 UG

Minerals

calcium

Kale is an excellent source of calcium and it has 11 times more calcium than papaya - kale has 254mg of calcium per 100 grams and papaya has 20mg of calcium.

iron

Kale has 540% more iron than papaya - kale has 1.6mg of iron per 100 grams and papaya has 0.25mg of iron.

potassium

Kale is an excellent source of potassium and it has 91% more potassium than papaya - kale has 348mg of potassium per 100 grams and papaya has 182mg 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,

Papaya Kale
apigenin 0.01 mg ~
luteolin 0.02 mg ~
kaempferol 0.01 mg 46.8 mg
myricetin 0.02 mg ~
isorhamnetin ~ 23.6 mg
Quercetin ~ 22.58 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, kale has more beta-carotene and lutein + zeaxanthin than papaya per 100 grams, however, papaya contains more lycopene than kale per 100 grams.

Papaya Kale
beta-carotene 274 UG 2873 UG
alpha-carotene 2 UG ~
lycopene 1828 UG ~
lutein + zeaxanthin 89 UG 6261 UG

Omega-3 and Omega-6

omega 3s

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

Papaya Kale
alpha linoleic acid 0.047 G 0.378 G
Total 0.047 G 0.378 G

omega 6s

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

Papaya Kale
linoleic acid 0.011 G 0.291 G
other omega 6 ~ 0.003 G
Total 0.011 G 0.294 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: Papaya (Papayas, raw) and Kale (Kale, raw) .

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G Water G
G Starch G
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FAQ

Does kale or papaya contain more calories in 100 grams?
Kale and papaya contain similar amounts of calories - kale has 35 calories in 100g and papaya has 43 calories.

Does kale or papaya have more carbohydrates?
By weight, kale has 60% fewer carbohydrates than papaya - kale has 4.4g of carbs for 100g and papaya has 10.8g of carbohydrates.

Does kale or papaya contain more calcium?
Kale is a rich source of calcium and it has 11 times more calcium than papaya - kale has 254mg of calcium in 100 grams and papaya has 20mg of calcium.

Does kale or papaya contain more potassium?
Kale is a rich source of potassium and it has 90% more potassium than papaya - kale has 348mg of potassium in 100 grams and papaya has 182mg of potassium.