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Mulberry vs. Papaya — In-Depth Nutrition Comparison

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What are the main differences between Mulberry and Papaya?

  • Mulberry is richer in Iron, and Vitamin B2, yet Papaya is richer in Vitamin C, Folate, and Vitamin A RAE.
  • Papaya's daily need coverage for Vitamin C is 27% higher.
  • Mulberry has 7 times more Iron than Papaya. Mulberry has 1.85mg of Iron, while Papaya has 0.25mg.

We used Mulberries, raw and Papayas, raw types in this comparison.

Infographic

Mulberry vs Papaya infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +95%
Contains more Iron +640%
Contains more Phosphorus +280%
Contains more Zinc +50%
Contains more Copper +33.3%
Contains more Magnesium +16.7%
Contains less Sodium -20%
Equal in Potassium - 182
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Contains more Calcium +95%
Contains more Iron +640%
Contains more Phosphorus +280%
Contains more Zinc +50%
Contains more Copper +33.3%
Contains more Magnesium +16.7%
Contains less Sodium -20%
Equal in Potassium - 182
Equal in Selenium - 0.6

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
Papaya
Contains more Vitamin E +190%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +274.1%
Contains more Vitamin B3 +73.7%
Contains more Vitamin B6 +31.6%
Contains more Vitamin K +200%
Contains more Vitamin A +3700%
Contains more Vitamin C +67.3%
Contains more Folate +516.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
Contains more Vitamin E +190%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +274.1%
Contains more Vitamin B3 +73.7%
Contains more Vitamin B6 +31.6%
Contains more Vitamin K +200%
Contains more Vitamin A +3700%
Contains more Vitamin C +67.3%
Contains more Folate +516.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +206.4%
Contains more Fats +50%
Contains more Other +76.9%
Contains more Carbs +10.4%
Equal in Water - 88.06
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more Protein +206.4%
Contains more Fats +50%
Contains more Other +76.9%
Contains more Carbs +10.4%
Equal in Water - 88.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +256.9%
Contains more Monounsaturated Fat +75.6%
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +256.9%
Contains more Monounsaturated Fat +75.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mulberry Papaya
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mulberry Papaya Opinion
Net carbs 8.1g 9.12g Papaya
Protein 1.44g 0.47g Mulberry
Fats 0.39g 0.26g Mulberry
Carbs 9.8g 10.82g Papaya
Calories 43kcal 43kcal
Fructose 3.73g Papaya
Sugar 8.1g 7.82g Papaya
Fiber 1.7g 1.7g
Calcium 39mg 20mg Mulberry
Iron 1.85mg 0.25mg Mulberry
Magnesium 18mg 21mg Papaya
Phosphorus 38mg 10mg Mulberry
Potassium 194mg 182mg Mulberry
Sodium 10mg 8mg Papaya
Zinc 0.12mg 0.08mg Mulberry
Copper 0.06mg 0.045mg Mulberry
Manganese 0.04mg Papaya
Selenium 0.6µg 0.6µg
Vitamin A 25IU 950IU Papaya
Vitamin A RAE 1µg 47µg Papaya
Vitamin E 0.87mg 0.3mg Mulberry
Vitamin C 36.4mg 60.9mg Papaya
Vitamin B1 0.029mg 0.023mg Mulberry
Vitamin B2 0.101mg 0.027mg Mulberry
Vitamin B3 0.62mg 0.357mg Mulberry
Vitamin B5 0.191mg Papaya
Vitamin B6 0.05mg 0.038mg Mulberry
Folate 6µg 37µg Papaya
Vitamin K 7.8µg 2.6µg Mulberry
Tryptophan 0.008mg Papaya
Threonine 0.011mg Papaya
Isoleucine 0.008mg Papaya
Leucine 0.016mg Papaya
Lysine 0.025mg Papaya
Methionine 0.002mg Papaya
Phenylalanine 0.009mg Papaya
Valine 0.01mg Papaya
Histidine 0.005mg Papaya
Saturated Fat 0.027g 0.081g Mulberry
Monounsaturated Fat 0.041g 0.072g Papaya
Polyunsaturated fat 0.207g 0.058g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Papaya
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Mulberry
28%
Papaya
Minerals Daily Need Coverage Score
16%
Mulberry
8%
Papaya

Comparison summary

Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 2mg)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.054g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.