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Raisin vs. Papaya — In-Depth Nutrition Comparison

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The main differences between Raisin and Papaya

  • Raisin is richer in Copper, Iron, Potassium, Phosphorus, Manganese, Vitamin B6, Fiber, and Vitamin B2, yet Papaya is richer in Vitamin C, and Folate.
  • Daily need coverage for Vitamin C from Papaya is 65% higher.
  • Raisin contains 10 times more Phosphorus than Papaya. Raisin contains 101mg of Phosphorus, while Papaya contains 10mg.

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

Infographic

Raisin vs Papaya infographic
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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.
Raisin
8
:
1
Papaya
Contains more Calcium +150%
Contains more Iron +652%
Contains more Magnesium +52.4%
Contains more Phosphorus +910%
Contains more Potassium +311.5%
Contains more Zinc +175%
Contains more Copper +606.7%
Contains more Manganese +647.5%
Contains less Sodium -27.3%
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Contains more Calcium +150%
Contains more Iron +652%
Contains more Magnesium +52.4%
Contains more Phosphorus +910%
Contains more Potassium +311.5%
Contains more Zinc +175%
Contains more Copper +606.7%
Contains more Manganese +647.5%
Contains less Sodium -27.3%
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.
Raisin
5
:
5
Papaya
Contains more Vitamin B1 +360.9%
Contains more Vitamin B2 +363%
Contains more Vitamin B3 +114.6%
Contains more Vitamin B6 +357.9%
Contains more Vitamin K +34.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +2547.8%
Contains more Vitamin B5 +101.1%
Contains more Folate +640%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
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 B1 +360.9%
Contains more Vitamin B2 +363%
Contains more Vitamin B3 +114.6%
Contains more Vitamin B6 +357.9%
Contains more Vitamin K +34.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +150%
Contains more Vitamin C +2547.8%
Contains more Vitamin B5 +101.1%
Contains more Folate +640%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
4
:
1
Papaya
Contains more Protein +553.2%
Contains more Fats +76.9%
Contains more Carbs +631.8%
Contains more Other +376.9%
Contains more Water +470.7%
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +553.2%
Contains more Fats +76.9%
Contains more Carbs +631.8%
Contains more Other +376.9%
Contains more Water +470.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
1
:
2
Papaya
Contains less Saturated Fat -28.4%
Contains more Monounsaturated Fat +41.2%
Contains more Polyunsaturated fat +56.8%
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g
Contains less Saturated Fat -28.4%
Contains more Monounsaturated Fat +41.2%
Contains more Polyunsaturated fat +56.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
4
:
0
Papaya
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +578.5%
Contains more Fructose +695.7%
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +578.5%
Contains more Fructose +695.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Papaya Opinion
Net carbs 75.48g 9.12g Raisin
Protein 3.07g 0.47g Raisin
Fats 0.46g 0.26g Raisin
Carbs 79.18g 10.82g Raisin
Calories 299kcal 43kcal Raisin
Starch 2.7g 0g Raisin
Fructose 29.68g 3.73g Raisin
Sugar 59.19g 7.82g Papaya
Fiber 3.7g 1.7g Raisin
Calcium 50mg 20mg Raisin
Iron 1.88mg 0.25mg Raisin
Magnesium 32mg 21mg Raisin
Phosphorus 101mg 10mg Raisin
Potassium 749mg 182mg Raisin
Sodium 11mg 8mg Papaya
Zinc 0.22mg 0.08mg Raisin
Copper 0.318mg 0.045mg Raisin
Manganese 0.299mg 0.04mg Raisin
Selenium 0.6µg 0.6µg
Vitamin A 0IU 950IU Papaya
Vitamin A RAE 0µg 47µg Papaya
Vitamin E 0.12mg 0.3mg Papaya
Vitamin C 2.3mg 60.9mg Papaya
Vitamin B1 0.106mg 0.023mg Raisin
Vitamin B2 0.125mg 0.027mg Raisin
Vitamin B3 0.766mg 0.357mg Raisin
Vitamin B5 0.095mg 0.191mg Papaya
Vitamin B6 0.174mg 0.038mg Raisin
Folate 5µg 37µg Papaya
Vitamin K 3.5µg 2.6µg Raisin
Tryptophan 0.05mg 0.008mg Raisin
Threonine 0.077mg 0.011mg Raisin
Isoleucine 0.057mg 0.008mg Raisin
Leucine 0.096mg 0.016mg Raisin
Lysine 0.084mg 0.025mg Raisin
Methionine 0.021mg 0.002mg Raisin
Phenylalanine 0.065mg 0.009mg Raisin
Valine 0.083mg 0.01mg Raisin
Histidine 0.072mg 0.005mg Raisin
Saturated Fat 0.058g 0.081g Raisin
Monounsaturated Fat 0.051g 0.072g Papaya
Polyunsaturated fat 0.037g 0.058g Papaya
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Papaya
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
12%
Raisin
28%
Papaya
Minerals Daily Need Coverage Score
37%
Raisin
8%
Papaya

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.023g)
Which food is lower in Sugar?
Papaya
Papaya is lower in Sugar (difference - 51.37g)
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 26)
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 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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.