Orange vs. Papaya

Nutrition comparison of Orange and Papaya


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

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

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

  • Both orange and papaya are high in Vitamin C.
  • Orange has more thiamin, however, papaya contains more folate.
  • Orange is a great source of calcium and dietary fiber.
Detailed nutritional comparison of orange 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 (Oranges, raw, Florida) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
Image of Papaya src

Calories and Carbs

calories

Orange and papaya contain similar amounts of calories - orange has 46 calories per 100 grams and papaya has 43 calories.

For macronutrient ratios, orange is similar to papaya for protein, carbs and fat. Orange has a macronutrient ratio of 6:91:4 and for papaya, 4:90:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Papaya
Protein 6% 4%
Carbohydrates 91% 90%
Fat 4% 6%
Alcohol ~ ~

carbohydrates

Orange and papaya contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.

dietary fiber

Orange is a great source of dietary fiber and it has 41% more dietary fiber than papaya - orange has 2.4g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.

sugar

Orange and papaya contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and papaya has 7.8g of sugar.

Protein

protein

Orange and papaya contain similar amounts of protein - orange has 0.7g of protein per 100 grams and papaya has 0.47g of protein.

Fat

saturated fat

Both orange and papaya are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.

Vitamins

Vitamin C

Both orange and papaya are high in Vitamin C. Papaya has 35% more Vitamin C than orange - orange has 45mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.

Vitamin A

Papaya has 327% more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.

Vitamin E

Orange and papaya contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.

Vitamin K

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

The B Vitamins

Orange has more thiamin, however, papaya contains more folate. Both orange and papaya contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.

Orange Papaya
Thiamin 0.1 MG 0.023 MG
Riboflavin 0.04 MG 0.027 MG
Niacin 0.4 MG 0.357 MG
Pantothenic acid 0.25 MG 0.191 MG
Vitamin B6 0.051 MG 0.038 MG
Folate 17 UG 37 UG

Minerals

calcium

Orange is a great source of calcium and it has 115% more calcium than papaya - orange has 43mg of calcium per 100 grams and papaya has 20mg of calcium.

iron

Orange and papaya contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and papaya has 0.25mg of iron.

potassium

Orange and papaya contain similar amounts of potassium - orange has 169mg of potassium per 100 grams and papaya has 182mg of potassium.

Antioxidants and Phytonutrients

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 and papaya contain significant amounts of lutein + zeaxanthin.

Orange Papaya
beta-carotene 71 UG 274 UG
alpha-carotene 11 UG 2 UG
lutein + zeaxanthin 129 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 per 100 grams.

Orange 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 and papaya contain small amounts of linoleic acid.

Orange Papaya
linoleic acid 0.031 G 0.011 G
Total 0.031 G 0.011 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Orange or Papaya .

Note: The specific food items compared are: Orange (Oranges, raw, Florida) and Papaya (Papayas, raw) .

Orange g

()
Daily Values (%)

Papaya g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does orange or papaya contain more calories in 100 grams?
Orange and papaya contain similar amounts of calories - orange has 46 calories in 100g and papaya has 43 calories.

Does orange or papaya have more carbohydrates?
By weight, orange and papaya contain similar amounts of carbs - orange has 11.5g of carbs for 100g and papaya has 10.8g of carbohydrates.