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Avocado vs Papaya - In-Depth Nutrition Comparison

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Summary of differences between Avocado and Papaya

  • Avocado has more Vitamin B5, Fiber, Vitamin B6, Copper, Vitamin K, Vitamin E , Folate, and Potassium, however Papaya is higher in Vitamin C.
  • Papaya covers your daily need of Vitamin C 57% more than Avocado.
  • Avocado has 26 times more Saturated Fat than Papaya. While Avocado has 2.126g of Saturated Fat, Papaya has only 0.081g.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Papayas, raw.

Infographic

Avocado 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Papaya
Contains more Iron +120%
Contains more Magnesium +38.1%
Contains more Phosphorus +420%
Contains more Potassium +166.5%
Contains less Sodium -12.5%
Contains more Zinc +700%
Contains more Copper +322.2%
Contains more Calcium +66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Contains more Iron +120%
Contains more Magnesium +38.1%
Contains more Phosphorus +420%
Contains more Potassium +166.5%
Contains less Sodium -12.5%
Contains more Zinc +700%
Contains more Copper +322.2%
Contains more Calcium +66.7%

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
:
2
Papaya
Contains more Vitamin E +590%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +381.5%
Contains more Vitamin B3 +386.8%
Contains more Vitamin B5 +627.2%
Contains more Vitamin B6 +576.3%
Contains more Folate +118.9%
Contains more Vitamin K +707.7%
Contains more Vitamin A +550.7%
Contains more Vitamin C +509%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
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 +590%
Contains more Vitamin B1 +191.3%
Contains more Vitamin B2 +381.5%
Contains more Vitamin B3 +386.8%
Contains more Vitamin B5 +627.2%
Contains more Vitamin B6 +576.3%
Contains more Folate +118.9%
Contains more Vitamin K +707.7%
Contains more Vitamin A +550.7%
Contains more Vitamin C +509%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Papaya Opinion
Net carbs 1.83g 9.12g Papaya
Protein 2g 0.47g Avocado
Fats 14.66g 0.26g Avocado
Carbs 8.53g 10.82g Papaya
Calories 160kcal 43kcal Avocado
Starch 0.11g 0g Avocado
Fructose 0.12g 3.73g Papaya
Sugar 0.66g 7.82g Avocado
Fiber 6.7g 1.7g Avocado
Calcium 12mg 20mg Papaya
Iron 0.55mg 0.25mg Avocado
Magnesium 29mg 21mg Avocado
Phosphorus 52mg 10mg Avocado
Potassium 485mg 182mg Avocado
Sodium 7mg 8mg Avocado
Zinc 0.64mg 0.08mg Avocado
Copper 0.19mg 0.045mg Avocado
Vitamin A 146IU 950IU Papaya
Vitamin E 2.07mg 0.3mg Avocado
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10mg 60.9mg Papaya
Vitamin B1 0.067mg 0.023mg Avocado
Vitamin B2 0.13mg 0.027mg Avocado
Vitamin B3 1.738mg 0.357mg Avocado
Vitamin B5 1.389mg 0.191mg Avocado
Vitamin B6 0.257mg 0.038mg Avocado
Folate 81µg 37µg Avocado
Vitamin B12 0µg 0µg
Vitamin K 21µg 2.6µg Avocado
Tryptophan 0.025mg 0.008mg Avocado
Threonine 0.073mg 0.011mg Avocado
Isoleucine 0.084mg 0.008mg Avocado
Leucine 0.143mg 0.016mg Avocado
Lysine 0.132mg 0.025mg Avocado
Methionine 0.038mg 0.002mg Avocado
Phenylalanine 0.097mg 0.009mg Avocado
Valine 0.107mg 0.01mg Avocado
Histidine 0.049mg 0.005mg Avocado
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.126g 0.081g Papaya
Monounsaturated Fat 9.799g 0.072g Avocado
Polyunsaturated fat 1.816g 0.058g Avocado

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Avocado
28
Papaya
Mineral Summary Score
24
Avocado
9
Papaya

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 food.
Protein
12%
Avocado
3%
Papaya
Carbohydrates
9%
Avocado
11%
Papaya
Fats
68%
Avocado
1%
Papaya

Comparison summary

Which food is lower in Saturated Fat?
Papaya
Papaya is lower in Saturated Fat (difference - 2.045g)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.6)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 7.16g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.