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.
Detailed nutritional comparison of orange juice 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: 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.


Image of Orange Juice src
Image of Papaya src

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 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

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G Water G
G Starch G
G Alcohol G


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