Orange Juice vs. Papaya
Nutrition comparison of Orange Juice and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and papaya:
- Both orange juice and papaya are high in Vitamin C.
- Orange juice has more thiamin.
- Papaya has signficantly more dietary fiber than orange juice.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and papaya contain similar amounts of calories - orange juice has 45 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, orange juice is similar to papaya for protein, carbs and fat. Orange juice has a macronutrient ratio of 6:90:4 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Papaya | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 90% | 91% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and papaya contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Papaya has signficantly more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Orange juice and papaya contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Orange juice and papaya contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both orange juice and papaya are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Vitamins
Vitamin C
Both orange juice and papaya are high in Vitamin C. Papaya has 22% more Vitamin C than orange juice - orange juice has 50mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Vitamin A
Papaya has 370% more Vitamin A than orange juice - orange juice has 10ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.
Vitamin E
Orange juice and papaya contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Orange juice and papaya contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin. Both orange juice and papaya contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange Juice | Papaya | |
|---|---|---|
| Thiamin | 0.09 MG | 0.023 MG |
| Riboflavin | 0.03 MG | 0.027 MG |
| Niacin | 0.4 MG | 0.357 MG |
| Pantothenic acid | 0.19 MG | 0.191 MG |
| Vitamin B6 | 0.04 MG | 0.038 MG |
| Folate | 30 UG | 37 UG |
Minerals
calcium
Papaya has 82% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Orange juice and papaya contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Orange juice and papaya contain similar amounts of potassium - orange juice has 200mg 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, both orange juice and papaya contain small amounts of myricetin.
| Orange Juice | Papaya | |
|---|---|---|
| myricetin | 0.05 mg | 0.02 mg |
| Quercetin | 0.25 mg | ~ |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 0.01 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, both orange juice and papaya contain significant amounts of lutein + zeaxanthin.
| Orange Juice | Papaya | |
|---|---|---|
| beta-carotene | 33 UG | 274 UG |
| alpha-carotene | 6 UG | 2 UG |
| lutein + zeaxanthin | 115 UG | 89 UG |
| lycopene | ~ | 1828 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Orange Juice | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.047 G |
| Total | 0.011 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, both orange juice and papaya contain small amounts of linoleic acid.
| Orange Juice | Papaya | |
|---|---|---|
| linoleic acid | 0.029 G | 0.011 G |
| Total | 0.029 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Papaya (Papayas, raw) .
Orange Juice g
()
|
Daily Values (%) |
Papaya 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 orange juice or papaya contain more calories in 100 grams?Orange juice and papaya contain similar amounts of calories - orange juice has 45 calories in 100g and papaya has 43 calories.
Does orange juice or papaya have more carbohydrates?
By weight, orange juice and papaya contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and papaya has 10.8g of carbohydrates.