Side-by-Side Comparison

Papaya vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Papaya

43Calories

0.5Protein

1.7Fiber

60.9Vit C

View Details

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-92%

Papaya

Papaya has fewer calories (energy) (43 kcal vs 559 kcal, 516 kcal less).

Higher Protein

+6332%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.47 g in Papaya (+29.8 g, +6332%).

Higher Dietary Fiber

+253%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 1.7 g in Papaya (+4.3 g, +253%).

Higher Vitamin C

+3105%

Papaya

Papaya provides 60.9 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+59.0 mg, +3105%).

Comparing per 100 g standard edible portion.

Nutrient

Papaya100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Papaya

43 kcal2% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 43 kcal in Papaya (+516 kcal, +1200%).

ProteinPumpkin Seeds (Pepitas) higher

Papaya

0.47 g1% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.47 g in Papaya (+29.8 g, +6332%).

CarbohydratesSimilar

Papaya

10.8 g4% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of carbohydrates (10.8 g).

Dietary FiberPumpkin Seeds (Pepitas) higher

Papaya

1.7 g6% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 1.7 g in Papaya (+4.3 g, +253%).

Total FatPumpkin Seeds (Pepitas) higher

Papaya

0.26 g

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.26 g in Papaya (+48.8 g, +18765%).

Total SugarsPapaya higher

Papaya

7.8 g16% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Papaya provides 7.8 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+6.4 g, +459%).

Vitamins12 nutrients

Vitamin CPapaya higher

Papaya

60.9 mg68% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Papaya provides 60.9 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+59.0 mg, +3105%).

Vitamin A (RAE)Papaya higher

Papaya

47 µg5% DV

Pumpkin Seeds (Pepitas)

1.0 µg

Papaya provides 47 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+46 µg, +4600%).

Vitamin DSimilar

Papaya

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Papaya

0.30 mg2% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.30 mg in Papaya (+1.9 mg, +627%).

Vitamin KPumpkin Seeds (Pepitas) higher

Papaya

2.6 µg2% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 2.6 µg in Papaya (+4.7 µg, +181%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Papaya

37 µg9% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 37 µg in Papaya (+21 µg, +57%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Papaya

0.02 mg2% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.02 mg in Papaya (+0.25 mg, +1087%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Papaya

0.03 mg2% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.03 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Papaya

0.36 mg2% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.36 mg in Papaya (+4.6 mg, +1297%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Papaya

0.19 mg4% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.19 mg in Papaya (+0.56 mg, +293%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Papaya

0.04 mg2% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.04 mg).

Vitamin B12Similar

Papaya

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPapaya higher

Papaya

8.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Papaya provides 8.0 mg vs 7.0 mg in Pumpkin Seeds (Pepitas) (+1.0 mg, +14%).

PotassiumPumpkin Seeds (Pepitas) higher

Papaya

182 mg4% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 182 mg in Papaya (+627 mg, +345%).

CalciumPumpkin Seeds (Pepitas) higher

Papaya

20.0 mg2% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 20.0 mg in Papaya (+26.0 mg, +130%).

IronPumpkin Seeds (Pepitas) higher

Papaya

0.25 mg1% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.25 mg in Papaya (+8.6 mg, +3428%).

MagnesiumPumpkin Seeds (Pepitas) higher

Papaya

21.0 mg5% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 21.0 mg in Papaya (+571 mg, +2719%).

PhosphorusPumpkin Seeds (Pepitas) higher

Papaya

10.0 mg1% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 10.0 mg in Papaya (+1,223 mg, +12230%).

ZincPumpkin Seeds (Pepitas) higher

Papaya

0.08 mg1% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.08 mg in Papaya (+7.7 mg, +9662%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Papaya

0.08 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.08 g in Papaya (+8.6 g, +10725%).

Nutrient

Papaya145 g (1 cup chunks (145 g))

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Papaya higher

Papaya

62 kcal3% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Papaya provides 62 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+6 kcal, +12%).

ProteinPumpkin Seeds (Pepitas) higher

Papaya

0.68 g1% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 0.68 g in Papaya (+2.3 g, +344%).

CarbohydratesPapaya higher

Papaya

15.7 g6% DV

Pumpkin Seeds (Pepitas)

1.1 g

Papaya provides 15.7 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+14.6 g, +1365%).

Dietary FiberPapaya higher

Papaya

2.5 g9% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Papaya provides 2.5 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+1.9 g, +311%).

Total FatPumpkin Seeds (Pepitas) higher

Papaya

0.38 g

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.38 g in Papaya (+4.5 g, +1201%).

Total SugarsPapaya higher

Papaya

11.3 g23% DV

Pumpkin Seeds (Pepitas)

0.14 g

Papaya provides 11.3 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+11.2 g, +7999%).

Vitamins12 nutrients

Vitamin CPapaya higher

Papaya

88.3 mg98% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Papaya provides 88.3 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+88.1 mg, +46376%).

Vitamin A (RAE)Papaya higher

Papaya

68 µg8% DV

Pumpkin Seeds (Pepitas)

0.1 µg

Papaya provides 68 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+68 µg, +68050%).

Vitamin DSimilar

Papaya

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPapaya higher

Papaya

0.44 mg3% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Papaya provides 0.44 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+0.22 mg, +100%).

Vitamin KPapaya higher

Papaya

3.8 µg3% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Papaya provides 3.8 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+3.0 µg, +416%).

Folate (DFE)Papaya higher

Papaya

54 µg13% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Papaya provides 54 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+48 µg, +825%).

Thiamin (Vitamin B1)Similar

Papaya

0.03 mg3% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Similar

Papaya

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Similar

Papaya

0.52 mg3% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of niacin (vitamin b3) (0.52 mg).

Pantothenic Acid (B5)Papaya higher

Papaya

0.28 mg6% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Papaya provides 0.28 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.20 mg, +269%).

Vitamin B6Similar

Papaya

0.06 mg3% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Papaya

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPapaya higher

Papaya

11.6 mg1% DV

Pumpkin Seeds (Pepitas)

0.70 mg

Papaya provides 11.6 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+10.9 mg, +1557%).

PotassiumPapaya higher

Papaya

264 mg6% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Papaya provides 264 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+183 mg, +226%).

CalciumPapaya higher

Papaya

29.0 mg2% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Papaya provides 29.0 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+24.4 mg, +530%).

IronPumpkin Seeds (Pepitas) higher

Papaya

0.36 mg2% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.36 mg in Papaya (+0.52 mg, +143%).

MagnesiumPumpkin Seeds (Pepitas) higher

Papaya

30.5 mg7% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 30.5 mg in Papaya (+28.8 mg, +94%).

PhosphorusPumpkin Seeds (Pepitas) higher

Papaya

14.5 mg1% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 14.5 mg in Papaya (+109 mg, +750%).

ZincPumpkin Seeds (Pepitas) higher

Papaya

0.12 mg1% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.12 mg in Papaya (+0.67 mg, +573%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Papaya

0.12 g1% DV

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.12 g in Papaya (+0.75 g, +647%).

Nutrient

PapayaAmount per 100 kcal (233 g)

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Papaya

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (100 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Papaya

1.1 g2% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 1.1 g in Papaya (+4.3 g, +397%).

CarbohydratesPapaya higher

Papaya

25.2 g9% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Papaya provides 25.2 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+23.3 g, +1208%).

Dietary FiberPapaya higher

Papaya

4.0 g14% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Papaya provides 4.0 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+2.9 g, +267%).

Total FatPumpkin Seeds (Pepitas) higher

Papaya

0.61 g1% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.61 g in Papaya (+8.2 g, +1357%).

Total SugarsPapaya higher

Papaya

18.2 g36% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Papaya provides 18.2 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+18.0 g, +7130%).

Vitamins12 nutrients

Vitamin CPapaya higher

Papaya

142 mg158% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Papaya provides 142 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+142 mg, +41390%).

Vitamin A (RAE)Papaya higher

Papaya

110 µg12% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Papaya provides 110 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+109 µg, +60739%).

Vitamin DSimilar

Papaya

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPapaya higher

Papaya

0.70 mg5% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Papaya provides 0.70 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+0.31 mg, +78%).

Vitamin KPapaya higher

Papaya

6.1 µg5% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Papaya provides 6.1 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+4.7 µg, +361%).

Folate (DFE)Papaya higher

Papaya

86 µg22% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Papaya provides 86 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+76 µg, +726%).

Thiamin (Vitamin B1)Similar

Papaya

0.05 mg4% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Similar

Papaya

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Papaya

0.83 mg5% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.83 mg in Papaya (+0.07 mg, +8%).

Pantothenic Acid (B5)Papaya higher

Papaya

0.45 mg9% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Papaya provides 0.45 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.31 mg, +230%).

Vitamin B6Papaya higher

Papaya

0.09 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Papaya provides slightly more vitamin b6 (0.09 mg vs 0.03 mg).

Vitamin B12Similar

Papaya

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPapaya higher

Papaya

18.6 mg1% DV

Pumpkin Seeds (Pepitas)

1.3 mg

Papaya provides 18.6 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+17.4 mg, +1379%).

PotassiumPapaya higher

Papaya

424 mg9% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Papaya provides 424 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+278 mg, +191%).

CalciumPapaya higher

Papaya

46.6 mg4% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Papaya provides 46.6 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+38.3 mg, +463%).

IronPumpkin Seeds (Pepitas) higher

Papaya

0.58 mg3% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.58 mg in Papaya (+1.0 mg, +173%).

MagnesiumPumpkin Seeds (Pepitas) higher

Papaya

48.9 mg12% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 48.9 mg in Papaya (+57.6 mg, +118%).

PhosphorusPumpkin Seeds (Pepitas) higher

Papaya

23.3 mg2% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 23.3 mg in Papaya (+199 mg, +853%).

ZincPumpkin Seeds (Pepitas) higher

Papaya

0.19 mg2% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.19 mg in Papaya (+1.2 mg, +654%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Papaya

0.19 g1% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.19 g in Papaya (+1.4 g, +736%).

Nutrient

PapayaNormalized to 300 kcal (698 g)

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Papaya

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Papaya

3.3 g7% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 3.3 g in Papaya (+13.0 g, +398%).

CarbohydratesPapaya higher

Papaya

75.5 g27% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Papaya provides 75.5 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+69.7 g, +1206%).

Dietary FiberPapaya higher

Papaya

11.9 g42% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Papaya provides 11.9 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+8.6 g, +266%).

Total FatPumpkin Seeds (Pepitas) higher

Papaya

1.8 g2% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 1.8 g in Papaya (+24.7 g, +1359%).

Total SugarsPapaya higher

Papaya

54.6 g109% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Papaya provides 54.6 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+53.8 g, +7120%).

Vitamins12 nutrients

Vitamin CPapaya higher

Papaya

425 mg472% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Papaya provides 425 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+424 mg, +41331%).

Vitamin A (RAE)Papaya higher

Papaya

328 µg36% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Papaya provides 328 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+328 µg, +60652%).

Vitamin DSimilar

Papaya

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPapaya higher

Papaya

2.1 mg14% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Papaya provides 2.1 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+0.92 mg, +78%).

Vitamin KPapaya higher

Papaya

18 µg15% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Papaya provides 18 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+14 µg, +360%).

Folate (DFE)Papaya higher

Papaya

258 µg65% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Papaya provides 258 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+227 µg, +725%).

Thiamin (Vitamin B1)Similar

Papaya

0.16 mg13% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.16 mg).

Riboflavin (Vitamin B2)Papaya higher

Papaya

0.19 mg14% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Papaya provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.08 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Papaya

2.5 mg16% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 2.5 mg in Papaya (+0.20 mg, +8%).

Pantothenic Acid (B5)Papaya higher

Papaya

1.3 mg27% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Papaya provides 1.3 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.93 mg, +229%).

Vitamin B6Papaya higher

Papaya

0.27 mg16% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Papaya provides 0.27 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.19 mg, +243%).

Vitamin B12Similar

Papaya

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Papaya and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPapaya higher

Papaya

55.8 mg2% DV

Pumpkin Seeds (Pepitas)

3.8 mg

Papaya provides 55.8 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+52.1 mg, +1377%).

PotassiumPapaya higher

Papaya

1,270 mg27% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Papaya provides 1,270 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+834 mg, +191%).

CalciumPapaya higher

Papaya

140 mg11% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Papaya provides 140 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+115 mg, +462%).

IronPumpkin Seeds (Pepitas) higher

Papaya

1.7 mg10% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 1.7 mg in Papaya (+3.0 mg, +173%).

MagnesiumPumpkin Seeds (Pepitas) higher

Papaya

147 mg35% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 147 mg in Papaya (+173 mg, +118%).

PhosphorusPumpkin Seeds (Pepitas) higher

Papaya

69.8 mg6% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 69.8 mg in Papaya (+596 mg, +854%).

ZincPumpkin Seeds (Pepitas) higher

Papaya

0.56 mg5% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 0.56 mg in Papaya (+3.7 mg, +655%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Papaya

0.56 g3% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.56 g in Papaya (+4.1 g, +737%).

Papaya vs Pumpkin Seeds (Pepitas)

Papaya

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary