Papaya vs. Pineapple

Nutrition comparison of Papaya and Pineapple


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

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

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

  • Both pineapple and papaya are high in Vitamin C.
  • Pineapple has more thiamin and Vitamin B6.
Detailed nutritional comparison of papaya and pineapple 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: Papaya (Papayas, raw) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.


Image of Papaya src
Image of Pineapple src

Calories and Carbs

calories

Pineapple and papaya contain similar amounts of calories - pineapple has 50 calories per 100 grams and papaya has 43 calories.

For macronutrient ratios, papaya is similar to pineapple for protein, carbs and fat. Papaya has a macronutrient ratio of 4:91:5 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Papaya Pineapple
Protein 4% 4%
Carbohydrates 91% 94%
Fat 5% 2%
Alcohol ~ ~

carbohydrates

Pineapple and papaya contain similar amounts of carbs - pineapple has 13.1g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.

dietary fiber

Pineapple and papaya contain similar amounts of dietary fiber - pineapple has 1.4g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.

sugar

Pineapple and papaya contain similar amounts of sugar - pineapple has 9.9g of sugar per 100 grams and papaya has 7.8g of sugar.

Protein

protein

Pineapple and papaya contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and papaya has 0.47g of protein.

Fat

saturated fat

Both pineapple and papaya are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and papaya has 0.08g of saturated fat.

Vitamins

Vitamin C

Both pineapple and papaya are high in Vitamin C. Papaya has 27% more Vitamin C than pineapple - pineapple has 47.8mg of Vitamin C per 100 grams and papaya has 60.9mg of Vitamin C.

Vitamin A

Papaya has 14 times more Vitamin A than pineapple - pineapple has 3ug of Vitamin A per 100 grams and papaya has 47ug of Vitamin A.

Vitamin E

Pineapple and papaya contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and papaya has 0.3mg of Vitamin E.

Vitamin K

Pineapple and papaya contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and papaya has 2.6ug of Vitamin K.

The B Vitamins

Pineapple has more thiamin and Vitamin B6. Both papaya and pineapple contain significant amounts of riboflavin, niacin, pantothenic acid and folate.

Papaya Pineapple
Thiamin 0.023 MG 0.079 MG
Riboflavin 0.027 MG 0.032 MG
Niacin 0.357 MG 0.5 MG
Pantothenic acid 0.191 MG 0.213 MG
Vitamin B6 0.038 MG 0.112 MG
Folate 37 UG 18 UG

Minerals

calcium

Pineapple and papaya contain similar amounts of calcium - pineapple has 13mg of calcium per 100 grams and papaya has 20mg of calcium.

iron

Pineapple and papaya contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and papaya has 0.25mg of iron.

potassium

Papaya has 67% more potassium than pineapple - pineapple has 109mg 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 papaya and pineapple contain small amounts of luteolin and myricetin.

Papaya Pineapple
apigenin 0.01 mg ~
luteolin 0.02 mg 0.01 mg
kaempferol 0.01 mg ~
myricetin 0.02 mg 0.01 mg
Quercetin ~ 0.14 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,

Papaya Pineapple
beta-carotene 274 UG 35 UG
alpha-carotene 2 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 pineapple per 100 grams.

Papaya Pineapple
alpha linoleic acid 0.047 G 0.017 G
Total 0.047 G 0.017 G

omega 6s

Comparing omega-6 fatty acids, both papaya and pineapple contain small amounts of linoleic acid.

Papaya Pineapple
linoleic acid 0.011 G 0.023 G
Total 0.011 G 0.023 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 Pineapple (Pineapple, raw, all varieties) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does pineapple or papaya contain more calories in 100 grams?
Pineapple and papaya contain similar amounts of calories - pineapple has 50 calories in 100g and papaya has 43 calories.

Does pineapple or papaya have more carbohydrates?
By weight, pineapple and papaya contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and papaya has 10.8g of carbohydrates.