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  6. Papaya vs. Plantain

Papaya vs. Plantain — In-Depth Nutrition Comparison

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The main differences between Papaya and Plantain

  • Papaya is richer in Vitamin C, yet Plantain is richer in Vitamin B6, and Potassium.
  • Daily need coverage for Vitamin C from Papaya is 56% higher.
  • Papaya contains less Sugar.

Food types used in this article are Papayas, raw and Plantains, cooked.

Infographic

Papaya vs Plantain 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.
Papaya
Papaya
2
:
8
Plantain
Plantain
Contains more Calcium +900%
Contains more Iron +132%
Contains more Magnesium +52.4%
Contains more Phosphorus +180%
Contains more Potassium +155.5%
Contains less Sodium -37.5%
Contains more Zinc +62.5%
Contains more Copper +46.7%
Contains more Selenium +133.3%
Papaya
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +900%
Contains more Iron +132%
Contains more Magnesium +52.4%
Contains more Phosphorus +180%
Contains more Potassium +155.5%
Contains less Sodium -37.5%
Contains more Zinc +62.5%
Contains more Copper +46.7%
Contains more Selenium +133.3%

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.
Papaya
Papaya
5
:
5
Plantain
Plantain
Contains more Vitamin E +130.8%
Contains more Vitamin C +458.7%
Contains more Folate +42.3%
Contains more Vitamin K +271.4%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +92.6%
Contains more Vitamin B3 +111.8%
Contains more Vitamin B5 +22%
Contains more Vitamin B6 +531.6%
Equal in Vitamin A - 909
Papaya
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%
Plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Contains more Vitamin E +130.8%
Contains more Vitamin C +458.7%
Contains more Folate +42.3%
Contains more Vitamin K +271.4%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +92.6%
Contains more Vitamin B3 +111.8%
Contains more Vitamin B5 +22%
Contains more Vitamin B6 +531.6%
Equal in Vitamin A - 909

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
Papaya
2
:
3
Plantain
Plantain
Contains more Fats +44.4%
Contains more Water +30.8%
Contains more Protein +68.1%
Contains more Carbs +187.9%
Contains more Other +48.7%
Papaya
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more Fats +44.4%
Contains more Water +30.8%
Contains more Protein +68.1%
Contains more Carbs +187.9%
Contains more Other +48.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
Papaya
2
:
1
Plantain
Plantain
Contains more Monounsaturated Fat +380%
Contains more Polyunsaturated fat +75.8%
Contains less Saturated Fat -14.8%
Papaya
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains more Monounsaturated Fat +380%
Contains more Polyunsaturated fat +75.8%
Contains less Saturated Fat -14.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Plantain Opinion
Net carbs 9.12g 28.85g Plantain
Protein 0.47g 0.79g Plantain
Fats 0.26g 0.18g Papaya
Carbs 10.82g 31.15g Plantain
Calories 43kcal 116kcal Plantain
Fructose 3.73g Papaya
Sugar 7.82g 14g Papaya
Fiber 1.7g 2.3g Plantain
Calcium 20mg 2mg Papaya
Iron 0.25mg 0.58mg Plantain
Magnesium 21mg 32mg Plantain
Phosphorus 10mg 28mg Plantain
Potassium 182mg 465mg Plantain
Sodium 8mg 5mg Plantain
Zinc 0.08mg 0.13mg Plantain
Copper 0.045mg 0.066mg Plantain
Manganese 0.04mg Papaya
Selenium 0.6µg 1.4µg Plantain
Vitamin A 950IU 909IU Papaya
Vitamin A RAE 47µg 45µg Papaya
Vitamin E 0.3mg 0.13mg Papaya
Vitamin C 60.9mg 10.9mg Papaya
Vitamin B1 0.023mg 0.046mg Plantain
Vitamin B2 0.027mg 0.052mg Plantain
Vitamin B3 0.357mg 0.756mg Plantain
Vitamin B5 0.191mg 0.233mg Plantain
Vitamin B6 0.038mg 0.24mg Plantain
Folate 37µg 26µg Papaya
Vitamin K 2.6µg 0.7µg Papaya
Tryptophan 0.008mg 0.009mg Plantain
Threonine 0.011mg 0.021mg Plantain
Isoleucine 0.008mg 0.022mg Plantain
Leucine 0.016mg 0.036mg Plantain
Lysine 0.025mg 0.037mg Plantain
Methionine 0.002mg 0.01mg Plantain
Phenylalanine 0.009mg 0.027mg Plantain
Valine 0.01mg 0.028mg Plantain
Histidine 0.005mg 0.039mg Plantain
Saturated Fat 0.081g 0.069g Plantain
Monounsaturated Fat 0.072g 0.015g Papaya
Polyunsaturated fat 0.058g 0.033g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Plantain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
28%
Papaya
18%
Plantain
Minerals Daily Need Coverage Score
8%
Papaya
13%
Plantain

Comparison summary

Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Plantain
Plantain is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 1)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.2)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 6.18g)
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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.