Pumpkin vs Papaya: Nutrition, Calories & Protein Compared


Pumpkin vs Papaya
Nutrition Facts
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Pumpkin vs Papaya 100g Compare
per 100g | Pumpkin | Papaya |
---|---|---|
Calories | 26 | 43 |
Carbohydrates | 6.5 g | 8 g |
Fat | 0.1 g | 0.26 g |
Dietary fiber | 0.5 g | 1.7 g |
Protein | 1 g | 0.47 g |
Calcium | 21 mg | 20 mg |
Iron | 0.8 mg | 0.25 mg |
Magnessium | 12 mg | 21 mg |
Phosphorus | 44 mg | 10 mg |
Potassium | 340 mg | 182 mg |
Sodium | 1 mg | 8 mg |
Zink | 0.32 mg | 0.08 mg |
Vitaminium A | 7384 µg | 950 µg |
Vitaminium B1 (Thiamine) | 0.05 mg | 0.023 mg |
Vitaminium B2 (riboflavin) | 0.11 mg | 0.027 mg |
Vitaminium B3 (Niacin) | 0.6 mg | 0.338 mg |
Vitaminium B5 | 0.298 mg | 0.218 mg |
Vitaminium B6 | 0.061 mg | 0.038 mg |
Vitaminium B9 (Folic acid) | 16 mg | 37 mg |
Vitaminium C | 9 mg | 60.9 mg |
Vitaminium E | 1.06 mg | 0.3 mg |
Vitaminium K | 1.1 µg | 2.6 µg |
Beta karoten | 3100 mg | 276 mg |
Exploring the Nutritional and Culinary Worlds of Pumpkin and Papaya
When it comes to fruits and vegetables that are both nutritious and versatile, pumpkin and papaya stand out. Each brings a unique set of flavors, textures, and health benefits to the table. But beyond their nutritional profiles, these two foods have interesting backstories and uses in cuisines around the world. Let's delve into the fascinating worlds of pumpkin and papaya, comparing their health benefits, culinary uses, and some fun facts that might surprise you.
A Peek into the Pumpkin Patch
Pumpkin, a beloved autumn staple, is more than just a Halloween decoration or a pie filling for Thanksgiving. This orange gourd is a powerhouse of nutrients, including vitamin A, potassium, and fiber. Interestingly, the tradition of carving pumpkins into jack-o'-lanterns originated in Ireland, with turnips and potatoes initially used before the practice transitioned to pumpkins in America. Beyond its festive uses, pumpkin can be roasted, pureed, or even used in savory dishes like soups and stews.
Papaya: The Tropical Wonder
Papaya, with its vibrant orange flesh and sweet, tropical flavor, offers a bounty of health benefits. It's rich in vitamin C, antioxidants, and a unique enzyme called papain, which aids digestion. Originating from Central America and Southern Mexico, papaya is now grown in many tropical regions. This fruit is not only consumed fresh but is also used in salads, smoothies, and even meat tenderizers, thanks to its digestive enzymes.
Nutritional Face-Off
Comparing the nutritional content of pumpkin and papaya reveals some interesting contrasts and similarities. Both are low in calories but high in vitamins and minerals. Pumpkin, with only 26 calories per 100 grams, is an excellent source of vitamin A and potassium, making it great for eye health and blood pressure regulation. On the other hand, papaya, with 43 calories per 100 grams, shines in vitamin C content, supporting immune function and skin health.
When it comes to dietary fiber, papaya takes the lead with 1.7 grams per 100 grams, compared to pumpkin's 0.5 grams. This makes papaya a better option for digestive health. However, pumpkin is not far behind with its own set of benefits, including a higher content of vitamin E and iron, which are crucial for healthy skin and blood.
Culinary Creations
Both pumpkin and papaya are incredibly versatile in the kitchen. Pumpkin can be transformed into pies, bread, and soups, or simply roasted as a side dish. Its seeds are also edible and packed with nutrients, making a great snack when roasted. Papaya, meanwhile, is perfect in fruit salads, blended into smoothies, or served with a squeeze of lime as a refreshing dessert. Its natural sweetness and tenderizing properties also make it an excellent addition to marinades for meat.
Which One Wins?
Choosing between pumpkin and papaya depends on personal taste preferences and nutritional needs. For those looking to boost their vitamin A and fiber intake, pumpkin is a fantastic choice. Meanwhile, papaya is ideal for those seeking to increase their vitamin C and digestive enzyme intake. Regardless of your choice, incorporating these nutritious fruits into your diet can bring a wealth of health benefits and culinary delights.
In conclusion, both pumpkin and papaya offer unique flavors, textures, and health benefits. Whether you're carving a pumpkin for Halloween, baking a pumpkin pie for Thanksgiving, or enjoying a refreshing papaya smoothie on a hot day, these fruits are sure to enrich your diet and tantalize your taste buds. So why not experiment with both and discover the myriad ways they can enhance your meals and your health?
Pumpkin 100g
26kcalCalories source
- 84% CARBS.
- 13% PROTEIN
- 3% FAT
Papaya 100g
43kcalCalories source
- 88% CARBS
- 5% PROTEIN
- 6% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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