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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
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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" 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 Potassium +166.5%
Contains more Magnesium +38.1%
Contains more Copper +322.2%
Contains more Zinc +700%
Contains more Phosphorus +420%
Contains less Sodium -12.5%
Contains more Calcium +66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 17% 15% 15% 3% 5% 2%
Contains more Iron +120%
Contains more Potassium +166.5%
Contains more Magnesium +38.1%
Contains more Copper +322.2%
Contains more Zinc +700%
Contains more Phosphorus +420%
Contains less Sodium -12.5%
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 Vitamin K +707.7%
Contains more Folate +118.9%
Contains more Vitamin C +509%
Contains more Vitamin A +550.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 203% 57% 6% 0% 6% 7% 7% 12% 9% 0% 7% 28%
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 Vitamin K +707.7%
Contains more Folate +118.9%
Contains more Vitamin C +509%
Contains more Vitamin A +550.7%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.