Papaya vs. Pumpkin Puree
Nutrition comparison of Papaya and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and pumpkin puree:
- Papaya is an excellent source of Vitamin C.
- Pumpkin puree has 58% less sugar than papaya.
- Pumpkin puree has more beta-carotene and alpha-carotene than papaya, however, papaya contains more lycopene and lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree has more riboflavin, however, papaya contains more folate.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Papaya (Papayas, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and papaya contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, papaya is lighter in protein, heavier in carbs and similar to pumpkin puree for fat. Papaya has a macronutrient ratio of 4:91:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Pumpkin Puree | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 91% | 82% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and papaya contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 71% more dietary fiber than papaya - pumpkin puree has 2.9g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Pumpkin puree has 58% less sugar than papaya - pumpkin puree has 3.3g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Pumpkin puree and papaya contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both pumpkin puree and papaya are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has 13 times more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 15 times more Vitamin A than papaya - pumpkin puree has 778ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.
Vitamin E
Pumpkin puree and papaya contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Pumpkin puree and papaya contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.
The B Vitamins
Pumpkin puree has more riboflavin, however, papaya contains more folate. Both papaya and pumpkin puree contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Papaya | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.023 MG | 0.024 MG |
| Riboflavin | 0.027 MG | 0.054 MG |
| Niacin | 0.357 MG | 0.367 MG |
| Pantothenic acid | 0.191 MG | 0.4 MG |
| Vitamin B6 | 0.038 MG | 0.056 MG |
| Folate | 37 UG | 12 UG |
Minerals
calcium
Pumpkin puree and papaya contain similar amounts of calcium - pumpkin puree has 26mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Pumpkin puree has 456% more iron than papaya - pumpkin puree has 1.4mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Pumpkin puree and papaya contain similar amounts of potassium - pumpkin puree has 206mg 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, pumpkin puree has more beta-carotene and alpha-carotene than papaya per 100 grams, however, papaya contains more lycopene and lutein + zeaxanthin than pumpkin puree per 100 grams.
| Papaya | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 274 UG | 6940 UG |
| alpha-carotene | 2 UG | 4795 UG |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Papaya | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.008 G |
| Total | 0.047 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both papaya and pumpkin puree contain small amounts of linoleic acid.
| Papaya | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.011 G | 0.007 G |
| Total | 0.011 G | 0.007 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 Pumpkin Puree (Pumpkin, canned, without salt) .
Papaya g
()
|
Daily Values (%) |
Pumpkin Puree 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 pumpkin puree or papaya contain more calories in 100 grams?Pumpkin puree and papaya contain similar amounts of calories - pumpkin puree has 34 calories in 100g and papaya has 43 calories.
Does pumpkin puree or papaya have more carbohydrates?
By weight, pumpkin puree and papaya contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and papaya has 10.8g of carbohydrates.