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Avocado vs. Papaya — In-Depth Nutrition Comparison

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Summary of differences between avocados and papaya

  • Avocados have more vitamin B5, fiber, vitamin B6, copper, vitamin K, vitamin E, and folate; however, papaya is higher in vitamin C and vitamin A.
  • Papaya covers your daily need for vitamin C, 57% more than avocados.
  • Avocados have 26 times more saturated fat than papaya. While avocados have 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Papaya
Papaya
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 6% 16% 9.4% 15% 2.2% 4.3% 1% 5.2% 3.3%
Contains more MagnesiumMagnesium +38.1%
Contains more PotassiumPotassium +166.5%
Contains more IronIron +120%
Contains more CopperCopper +322.2%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +420%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +255%
Contains more CalciumCalcium +66.7%
Contains more SeleniumSelenium +50%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Papaya
Papaya
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 203% 0% 16% 6% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28%
Contains more Vitamin EVitamin E +590%
Contains more Vitamin B1Vitamin B1 +191.3%
Contains more Vitamin B2Vitamin B2 +381.5%
Contains more Vitamin B3Vitamin B3 +386.8%
Contains more Vitamin B5Vitamin B5 +627.2%
Contains more Vitamin B6Vitamin B6 +576.3%
Contains more Vitamin KVitamin K +707.7%
Contains more FolateFolate +118.9%
Contains more Vitamin CVitamin C +509%
Contains more Vitamin AVitamin A +571.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Papaya DV% diff.
Vitamin C 10mg 60.9mg 57%
Vitamin B5 1.389mg 0.191mg 24%
Monounsaturated fat 9.799g 0.072g 24%
Fats 14.66g 0.26g 22%
Fiber 6.7g 1.7g 20%
Vitamin B6 0.257mg 0.038mg 17%
Copper 0.19mg 0.045mg 16%
Vitamin K 21µg 2.6µg 15%
Vitamin E 2.07mg 0.3mg 12%
Polyunsaturated fat 1.816g 0.058g 12%
Folate 81µg 37µg 11%
Potassium 485mg 182mg 9%
Vitamin B3 1.738mg 0.357mg 9%
Saturated fat 2.126g 0.081g 9%
Vitamin B2 0.13mg 0.027mg 8%
Calories 160kcal 43kcal 6%
Phosphorus 52mg 10mg 6%
Zinc 0.64mg 0.08mg 5%
Fructose 0.12g 3.73g 5%
Iron 0.55mg 0.25mg 4%
Vitamin A 7µg 47µg 4%
Manganese 0.142mg 0.04mg 4%
Vitamin B1 0.067mg 0.023mg 4%
Protein 2g 0.47g 3%
Magnesium 29mg 21mg 2%
Carbs 8.53g 10.82g 1%
Calcium 12mg 20mg 1%
Choline 14.2mg 6.1mg 1%
Protein per 100 calories 1.3g 1.1g N/A
Calories per 10 g protein 800kcal 915kcal N/A
Weight per 100 calories 63g 233g N/A
Unsaturated / Saturated Fat ratio 5.5 1.6 N/A
Net carbs 1.83g 9.12g N/A
Sugar 0.66g 7.82g N/A
Starch 0.11g 0g 0%
Sodium 7mg 8mg 0%
Selenium 0.4µg 0.6µg 0%
Tryptophan 0.025mg 0.008mg 0%
Threonine 0.073mg 0.011mg 0%
Isoleucine 0.084mg 0.008mg 0%
Leucine 0.143mg 0.016mg 0%
Lysine 0.132mg 0.025mg 0%
Methionine 0.038mg 0.002mg 0%
Phenylalanine 0.097mg 0.009mg 0%
Valine 0.107mg 0.01mg 0%
Histidine 0.049mg 0.005mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Papaya
Papaya
2
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more ProteinProtein +325.5%
Contains more FatsFats +5538.5%
Contains more OtherOther +305.1%
Contains more CarbsCarbs +26.8%
Contains more WaterWater +20.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Papaya
Papaya
1
38% 34% 27%
Saturated fat: Sat. Fat 0.081 g
Monounsaturated fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains more Mono. FatMonounsaturated fat +13509.7%
Contains more Poly. FatPolyunsaturated fat +3031%
Contains less Sat. FatSaturated fat -96.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Papaya
Papaya
2
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +1005.4%
Contains more FructoseFructose +3008.3%
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. 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.