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  6. Papaya vs. Cranberry

Papaya vs. Cranberry — In-Depth Nutrition Comparison

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The main differences between Papaya and Cranberry

  • Papaya is richer in Vitamin C, and Folate, yet Cranberry is richer in Manganese, Fiber, and Vitamin E .
  • Daily need coverage for Vitamin C from Papaya is 52% higher.
  • Papaya contains 37 times more Folate than Cranberry. Papaya contains 37µg of Folate, while Cranberry contains 1µg.
  • Cranberry contains less Sugar.

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

Infographic

Papaya vs Cranberry 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
5
:
5
Cranberry
Cranberry
Contains more Calcium +150%
Contains more Magnesium +250%
Contains more Potassium +127.5%
Contains more Selenium +500%
Contains less Sodium -75%
Contains more Zinc +12.5%
Contains more Copper +24.4%
Contains more Manganese +567.5%
Equal in Iron - 0.23
Equal in Phosphorus - 11
Papaya
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +150%
Contains more Magnesium +250%
Contains more Potassium +127.5%
Contains more Selenium +500%
Contains less Sodium -75%
Contains more Zinc +12.5%
Contains more Copper +24.4%
Contains more Manganese +567.5%
Equal in Iron - 0.23
Equal in Phosphorus - 11

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
6
:
4
Cranberry
Cranberry
Contains more Vitamin A +1407.9%
Contains more Vitamin C +335%
Contains more Vitamin B1 +91.7%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +253.5%
Contains more Folate +3600%
Contains more Vitamin E +340%
Contains more Vitamin B5 +54.5%
Contains more Vitamin B6 +50%
Contains more Vitamin K +92.3%
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%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin A +1407.9%
Contains more Vitamin C +335%
Contains more Vitamin B1 +91.7%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +253.5%
Contains more Folate +3600%
Contains more Vitamin E +340%
Contains more Vitamin B5 +54.5%
Contains more Vitamin B6 +50%
Contains more Vitamin K +92.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
Papaya
4
:
1
Cranberry
Cranberry
Contains more Fats +100%
Contains more Other +225%
Contains more Carbs +10.6%
Equal in Protein - 0.46
Equal in Water - 87.32
Papaya
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Fats +100%
Contains more Other +225%
Contains more Carbs +10.6%
Equal in Protein - 0.46
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
Papaya
2
:
1
Cranberry
Cranberry
Contains more Monounsaturated Fat +300%
Contains less Saturated Fat -90.1%
Equal in Polyunsaturated fat - 0.055
Papaya
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +300%
Contains less Saturated Fat -90.1%
Equal in Polyunsaturated fat - 0.055

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Papaya
Papaya
2
:
1
Cranberry
Cranberry
Contains more Glucose +18.9%
Contains more Fructose +456.7%
Contains more Sucrose +∞%
Papaya
52% 48%
Starch: 0 g
Sucrose: 0 g
Glucose: 4.09 g
Fructose: 3.73 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cranberry
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +18.9%
Contains more Fructose +456.7%
Contains more Sucrose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papaya Cranberry Opinion
Net carbs 9.12g 8.37g Papaya
Protein 0.47g 0.46g Papaya
Fats 0.26g 0.13g Papaya
Carbs 10.82g 11.97g Cranberry
Calories 43kcal 46kcal Cranberry
Fructose 3.73g 0.67g Papaya
Sugar 7.82g 4.27g Cranberry
Fiber 1.7g 3.6g Cranberry
Calcium 20mg 8mg Papaya
Iron 0.25mg 0.23mg Papaya
Magnesium 21mg 6mg Papaya
Phosphorus 10mg 11mg Cranberry
Potassium 182mg 80mg Papaya
Sodium 8mg 2mg Cranberry
Zinc 0.08mg 0.09mg Cranberry
Copper 0.045mg 0.056mg Cranberry
Manganese 0.04mg 0.267mg Cranberry
Selenium 0.6µg 0.1µg Papaya
Vitamin A 950IU 63IU Papaya
Vitamin A RAE 47µg 3µg Papaya
Vitamin E 0.3mg 1.32mg Cranberry
Vitamin C 60.9mg 14mg Papaya
Vitamin B1 0.023mg 0.012mg Papaya
Vitamin B2 0.027mg 0.02mg Papaya
Vitamin B3 0.357mg 0.101mg Papaya
Vitamin B5 0.191mg 0.295mg Cranberry
Vitamin B6 0.038mg 0.057mg Cranberry
Folate 37µg 1µg Papaya
Vitamin K 2.6µg 5µg Cranberry
Tryptophan 0.008mg 0.003mg Papaya
Threonine 0.011mg 0.028mg Cranberry
Isoleucine 0.008mg 0.033mg Cranberry
Leucine 0.016mg 0.053mg Cranberry
Lysine 0.025mg 0.039mg Cranberry
Methionine 0.002mg 0.003mg Cranberry
Phenylalanine 0.009mg 0.036mg Cranberry
Valine 0.01mg 0.045mg Cranberry
Histidine 0.005mg 0.018mg Cranberry
Saturated Fat 0.081g 0.008g Cranberry
Monounsaturated Fat 0.072g 0.018g Papaya
Polyunsaturated fat 0.058g 0.055g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Cranberry
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
11%
Cranberry
Minerals Daily Need Coverage Score
8%
Papaya
8%
Cranberry

Comparison summary

Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 3.55g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.073g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.