Papaya vs. Russet Potato
Nutrition comparison of Papaya and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and russet potato:
- Papaya is an excellent source of Vitamin C.
- Russet potato has 11.6 times less sugar than papaya.
- Russet potato has more thiamin, niacin and Vitamin B6, however, papaya contains more folate.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Papaya (Papayas, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Papaya has 46% less calories than russet potato - papaya has 43 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, papaya is lighter in protein, heavier in fat and similar to russet potato for carbs. Papaya has a macronutrient ratio of 4:91:5 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Russet Potato | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 91% | 89% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Papaya has 40% less carbohydrates than russet potato - papaya has 10.8g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Papaya and russet potato contain similar amounts of dietary fiber - papaya has 1.7g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Russet potato has 11.6 times less sugar than papaya - papaya has 7.8g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Russet potato has 355% more protein than papaya - papaya has 0.47g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both papaya and russet potato are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Papaya is an excellent source of Vitamin C and it has 968% more Vitamin C than russet potato - papaya has 60.9mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Papaya has more Vitamin A than russet potato - papaya has 47ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Papaya and russet potato contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Papaya and russet potato contain similar amounts of Vitamin K - papaya has 2.6ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more thiamin, niacin and Vitamin B6, however, papaya contains more folate. Both papaya and russet potato contain significant amounts of riboflavin and pantothenic acid.
| Papaya | Russet Potato | |
|---|---|---|
| Thiamin | 0.023 MG | 0.082 MG |
| Riboflavin | 0.027 MG | 0.033 MG |
| Niacin | 0.357 MG | 1.035 MG |
| Pantothenic acid | 0.191 MG | 0.301 MG |
| Vitamin B6 | 0.038 MG | 0.345 MG |
| Folate | 37 UG | 14 UG |
Minerals
calcium
Papaya and russet potato contain similar amounts of calcium - papaya has 20mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Russet potato has 244% more iron than papaya - papaya has 0.25mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 129% more potassium than papaya - papaya has 182mg of potassium per 100 grams and russet potato has 417mg 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,
| Papaya | Russet Potato | |
|---|---|---|
| beta-carotene | 274 UG | ~ |
| alpha-carotene | 2 UG | ~ |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Papaya | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.01 G |
| Total | 0.047 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both papaya and russet potato contain small amounts of linoleic acid.
| Papaya | Russet Potato | |
|---|---|---|
| linoleic acid | 0.011 G | 0.032 G |
| Total | 0.011 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Papaya g
()
|
Daily Values (%) |
Russet Potato 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 papaya or russet potato contain more calories in 100 grams?Papaya has 50% less calories than russet potato - papaya has 43 calories in 100g and russet potato has 79 calories.
Does papaya or russet potato have more carbohydrates?
By weight, papaya has 40% fewer carbohydrates than russet potato - papaya has 10.8g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does papaya or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 130% more potassium than papaya - papaya has 182mg of potassium in 100 grams and russet potato has 417mg of potassium.