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Broccoli vs Papaya - In-Depth Nutrition Comparison

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What are the main differences between Broccoli and Papaya?

  • Papaya has less Vitamin K, Vitamin C, Vitamin B6, Phosphorus, Vitamin B5, Manganese, Vitamin B2, Folate, and Iron than Broccoli.
  • Broccoli's daily need coverage for Vitamin K is 83% higher.
  • Broccoli has 7 times more Phosphorus than Papaya. Broccoli has 66mg of Phosphorus, while Papaya has 10mg.

We used Broccoli, raw and Papayas, raw types in this comparison.

Infographic

Broccoli 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
Contains more Calcium +135%
Contains more Iron +192%
Contains more Phosphorus +560%
Contains more Potassium +73.6%
Contains more Zinc +412.5%
Contains less Sodium -75.8%
Equal in Magnesium - 21
Equal in Copper - 0.045
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Contains more Calcium +135%
Contains more Iron +192%
Contains more Phosphorus +560%
Contains more Potassium +73.6%
Contains more Zinc +412.5%
Contains less Sodium -75.8%
Equal in Magnesium - 21
Equal in Copper - 0.045

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
:
1
Papaya
Contains more Vitamin E +160%
Contains more Vitamin C +46.5%
Contains more Vitamin B1 +208.7%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +79%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +360.5%
Contains more Folate +70.3%
Contains more Vitamin K +3807.7%
Contains more Vitamin A +52.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +160%
Contains more Vitamin C +46.5%
Contains more Vitamin B1 +208.7%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +79%
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +360.5%
Contains more Folate +70.3%
Contains more Vitamin K +3807.7%
Contains more Vitamin A +52.5%

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.
Broccoli Papaya
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat 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 Broccoli Papaya Opinion
Net carbs 4.04g 9.12g Papaya
Protein 2.82g 0.47g Broccoli
Fats 0.37g 0.26g Broccoli
Carbs 6.64g 10.82g Papaya
Calories 34kcal 43kcal Papaya
Starch 0g 0g
Fructose 0.68g 3.73g Papaya
Sugar 1.7g 7.82g Broccoli
Fiber 2.6g 1.7g Broccoli
Calcium 47mg 20mg Broccoli
Iron 0.73mg 0.25mg Broccoli
Magnesium 21mg 21mg
Phosphorus 66mg 10mg Broccoli
Potassium 316mg 182mg Broccoli
Sodium 33mg 8mg Papaya
Zinc 0.41mg 0.08mg Broccoli
Copper 0.049mg 0.045mg Broccoli
Vitamin A 623IU 950IU Papaya
Vitamin E 0.78mg 0.3mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 60.9mg Broccoli
Vitamin B1 0.071mg 0.023mg Broccoli
Vitamin B2 0.117mg 0.027mg Broccoli
Vitamin B3 0.639mg 0.357mg Broccoli
Vitamin B5 0.573mg 0.191mg Broccoli
Vitamin B6 0.175mg 0.038mg Broccoli
Folate 63µg 37µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 2.6µg Broccoli
Tryptophan 0.033mg 0.008mg Broccoli
Threonine 0.088mg 0.011mg Broccoli
Isoleucine 0.079mg 0.008mg Broccoli
Leucine 0.129mg 0.016mg Broccoli
Lysine 0.135mg 0.025mg Broccoli
Methionine 0.038mg 0.002mg Broccoli
Phenylalanine 0.117mg 0.009mg Broccoli
Valine 0.125mg 0.01mg Broccoli
Histidine 0.059mg 0.005mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.081g Broccoli
Monounsaturated Fat 0.011g 0.072g Papaya
Polyunsaturated fat 0.038g 0.058g Papaya

Which food is preferable for your diet?

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

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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
65
Broccoli
28
Papaya
Mineral Summary Score
18
Broccoli
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
17%
Broccoli
3%
Papaya
Carbohydrates
7%
Broccoli
11%
Papaya
Fats
2%
Broccoli
1%
Papaya

Comparison summary

Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 25mg)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.2)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 6.12g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli 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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.