Quinoa vs. Papaya
Nutrition comparison of Cooked Quinoa and Papaya
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
papaya
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and papaya:
- For omega-3 fatty acids, quinoa has more dha than papaya.
- Papaya is an excellent source of Vitamin C.
- Quinoa has 7.9 times less sugar than papaya.
- Quinoa has more thiamin, riboflavin and Vitamin B6, however, papaya contains more pantothenic acid.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and papaya has 64% less calories than quinoa - quinoa has 120 calories per 100 grams and papaya has 43 calories.
For macronutrient ratios, quinoa is heavier in protein, lighter in carbs and heavier in fat compared to papaya per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Papaya | |
|---|---|---|
| Protein | 15% | 4% |
| Carbohydrates | 71% | 91% |
| Fat | 15% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya has 49% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.
dietary fiber
Quinoa is a great source of dietary fiber and it has 65% more dietary fiber than papaya - quinoa has 2.8g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.
sugar
Quinoa has 7.9 times less sugar than papaya - quinoa has 0.87g of sugar per 100 grams and papaya has 7.8g of sugar.
Protein
protein
Quinoa has 836% more protein than papaya - quinoa has 4.4g of protein per 100 grams and papaya has 0.47g of protein.
Fat
saturated fat
Both quinoa and papaya are low in saturated fat - quinoa has 0.23g 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 more Vitamin C than quinoa - papaya has 60.9mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Papaya has more Vitamin A than quinoa - papaya has 47ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and papaya contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.
Vitamin K
Papaya and quinoa contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, riboflavin and Vitamin B6, however, papaya contains more pantothenic acid. Both quinoa and papaya contain significant amounts of niacin and folate.
| Quinoa | Papaya | |
|---|---|---|
| Thiamin | 0.107 MG | 0.023 MG |
| Riboflavin | 0.11 MG | 0.027 MG |
| Niacin | 0.412 MG | 0.357 MG |
| Pantothenic acid | ~ | 0.191 MG |
| Vitamin B6 | 0.123 MG | 0.038 MG |
| Folate | 42 UG | 37 UG |
Minerals
calcium
Quinoa and papaya contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and papaya has 20mg of calcium.
iron
Quinoa has 496% more iron than papaya - quinoa has 1.5mg of iron per 100 grams and papaya has 0.25mg of iron.
potassium
Quinoa and papaya contain similar amounts of potassium - quinoa has 172mg 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 quinoa and papaya contain significant amounts of lutein + zeaxanthin.
| Quinoa | Papaya | |
|---|---|---|
| beta-carotene | 3 UG | 274 UG |
| lutein + zeaxanthin | 53 UG | 89 UG |
| alpha-carotene | ~ | 2 UG |
| lycopene | ~ | 1828 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than papaya per 100 grams. Both quinoa and papaya contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Papaya | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.047 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.047 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than papaya per 100 grams.
| Quinoa | Papaya | |
|---|---|---|
| linoleic acid | 0.974 G | 0.011 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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.
Cooked Quinoa 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 quinoa or papaya contain more calories in 100 grams?Quinoa is high in calories and papaya has 60% less calories than quinoa - quinoa has 120 calories in 100g and papaya has 43 calories.
Does quinoa or papaya have more carbohydrates?
By weight, papaya has 50% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and papaya has 10.8g of carbohydrates.