White Rice vs. Papaya

Nutrition comparison of Cooked White Rice and Papaya


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

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

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

  • Papaya has 62% less carbohydrates than white rice.
  • Papaya has signficantly more potassium than white rice.
  • Papaya is an excellent source of Vitamin C.
  • White rice has more thiamin and niacin.
Detailed nutritional comparison of white rice 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Papaya (Papayas, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Papaya src

Calories and Carbs

calories

White rice is high in calories and papaya has 67% less calories than white rice - white rice has 130 calories per 100 grams and papaya has 43 calories.

For macronutrient ratios, white rice is heavier in protein and similar to papaya for carbs and fat. White rice has a macronutrient ratio of 8:91:2 and for papaya, 4:91:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Papaya
Protein 8% 4%
Carbohydrates 91% 91%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Papaya has 62% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and papaya has 10.8g of carbohydrates.

dietary fiber

Papaya has 467% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and papaya has 1.7g of dietary fiber.

sugar

White rice has less sugar than papaya - papaya has 7.8g of sugar per 100 grams and white rice does not contain significant amounts.



Protein

protein

White rice has 406% more protein than papaya - white rice has 2.4g of protein per 100 grams and papaya has 0.47g of protein.

Fat

saturated fat

Both white rice and papaya are low in saturated fat - white rice has 0.06g 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 white rice - papaya has 60.9mg of Vitamin C per 100 grams and white rice does not contain significant amounts.

Vitamin A

Papaya has more Vitamin A than white rice - papaya has 47ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin E

Papaya and white rice contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

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

The B Vitamins

White rice has more thiamin and niacin. Both white rice and papaya contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.

White Rice Papaya
Thiamin 0.167 MG 0.023 MG
Riboflavin 0.016 MG 0.027 MG
Niacin 1.835 MG 0.357 MG
Pantothenic acid 0.411 MG 0.191 MG
Vitamin B6 0.05 MG 0.038 MG
Folate 58 UG 37 UG

Minerals

calcium

Papaya has 567% more calcium than white rice - white rice has 3mg of calcium per 100 grams and papaya has 20mg of calcium.

iron

White rice has 496% more iron than papaya - white rice has 1.5mg of iron per 100 grams and papaya has 0.25mg of iron.

potassium

Papaya has signficantly more potassium than white rice - white rice has 29mg of potassium per 100 grams and papaya has 182mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, papaya has more alpha linoleic acid (ALA) than white rice per 100 grams.

White Rice Papaya
alpha linoleic acid 0.01 G 0.047 G
Total 0.01 G 0.047 G

omega 6s

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

White Rice Papaya
linoleic acid 0.046 G 0.011 G
Total 0.046 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.

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Papaya (Papayas, raw) .

Cooked White Rice g

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G Starch G
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