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Pomegranate vs Papaya - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 5mg)
Which food contains less Sugars?
Papaya
Papaya contains less Sugars (difference - 5.85g)
Which food is lower in Saturated Fat?
Papaya
Papaya is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 8)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pomegranate Papaya
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pomegranate Papaya
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Pomegranate
33
Papaya
Mineral Summary Score
10
Pomegranate
7
Papaya

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Papaya
Contains more Iron +20%
Contains more Potassium +29.7%
Contains more Copper +251.1%
Contains more Zinc +337.5%
Contains more Phosphorus +260%
Contains less Sodium -62.5%
Contains more Calcium +100%
Contains more Magnesium +75%
Contains more Iron +20%
Contains more Potassium +29.7%
Contains more Copper +251.1%
Contains more Zinc +337.5%
Contains more Phosphorus +260%
Contains less Sodium -62.5%
Contains more Calcium +100%
Contains more Magnesium +75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Papaya
Contains more Vitamin E +100%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +96.3%
Contains more Vitamin B5 +97.4%
Contains more Vitamin B6 +97.4%
Contains more Vitamin K +530.8%
Contains more Vitamin C +497.1%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +21.8%
Contains more Vitamin E +100%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +96.3%
Contains more Vitamin B5 +97.4%
Contains more Vitamin B6 +97.4%
Contains more Vitamin K +530.8%
Contains more Vitamin C +497.1%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +21.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
10%
Pomegranate
3%
Papaya
Carbohydrates
19%
Pomegranate
11%
Papaya
Fats
5%
Pomegranate
1%
Papaya

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pomegranate Papaya Opinion
Calories 83 43 Pomegranate
Protein 1.67 0.47 Pomegranate
Fats 1.17 0.26 Pomegranate
Vitamin C 10.2 60.9 Papaya
Carbs 18.7 10.82 Pomegranate
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.25 Pomegranate
Calcium 10 20 Papaya
Potassium 236 182 Pomegranate
Magnesium 12 21 Papaya
Sugars 13.67 7.82 Pomegranate
Fiber 4 1.7 Pomegranate
Copper 0.158 0.045 Pomegranate
Zinc 0.35 0.08 Pomegranate
Starch 0 Papaya
Phosphorus 36 10 Pomegranate
Sodium 3 8 Pomegranate
Vitamin A 0 950 Papaya
Vitamin E 0.6 0.3 Pomegranate
Vitamin D 0 0
Vitamin B1 0.067 0.023 Pomegranate
Vitamin B2 0.053 0.027 Pomegranate
Vitamin B3 0.293 0.357 Papaya
Vitamin B5 0.377 0.191 Pomegranate
Vitamin B6 0.075 0.038 Pomegranate
Vitamin B12 0 0
Vitamin K 16.4 2.6 Pomegranate
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.12 0.081 Papaya
Monounsaturated Fat 0.093 0.072 Pomegranate
Polyunsaturated fat 0.079 0.058 Pomegranate
Tryptophan 0.008 Papaya
Threonine 0.011 Papaya
Isoleucine 0.008 Papaya
Leucine 0.016 Papaya
Lysine 0.025 Papaya
Methionine 0.002 Papaya
Phenylalanine 0.009 Papaya
Valine 0.01 Papaya
Histidine 0.005 Papaya
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.