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Brussels sprout vs Papaya - In-Depth Nutrition Comparison

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The main differences between Brussels sprout and Papaya

  • Brussels sprout is richer than Papaya in Vitamin K, Vitamin C, Iron, Vitamin B6, Manganese, Vitamin B1, Phosphorus, Fiber, Potassium and Folate.
  • Daily need coverage for Vitamin K from Brussels sprout is 145% higher.
  • Brussels sprout contains 8 times more Manganese than Papaya. Brussels sprout contains 0.337mg of Manganese, while Papaya contains 0.04mg.

Food types used in this article are Brussels sprouts, raw and Papayas, raw.

Infographic

Brussels sprout 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 +460%
Contains more Calcium +110%
Contains more Potassium +113.7%
Contains more Copper +55.6%
Contains more Zinc +425%
Contains more Phosphorus +590%
Contains less Sodium -68%
Equal in Magnesium - 21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 13% 35% 17% 24% 12% 30% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 6% 17% 15% 15% 3% 5% 2%
Contains more Iron +460%
Contains more Calcium +110%
Contains more Potassium +113.7%
Contains more Copper +55.6%
Contains more Zinc +425%
Contains more Phosphorus +590%
Contains less Sodium -68%
Equal in Magnesium - 21

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 C +39.6%
Contains more Vitamin E +193.3%
Contains more Vitamin B1 +504.3%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +61.8%
Contains more Vitamin B6 +476.3%
Contains more Vitamin K +6707.7%
Contains more Folate +64.9%
Contains more Vitamin A +26%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 284% 46% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46%
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 C +39.6%
Contains more Vitamin E +193.3%
Contains more Vitamin B1 +504.3%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +108.7%
Contains more Vitamin B5 +61.8%
Contains more Vitamin B6 +476.3%
Contains more Vitamin K +6707.7%
Contains more Folate +64.9%
Contains more Vitamin A +26%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
81
Brussels sprout
28
Papaya
Mineral Summary Score
23
Brussels sprout
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 the food
Protein
20%
Brussels sprout
3%
Papaya
Carbohydrates
9%
Brussels sprout
11%
Papaya
Fats
1%
Brussels sprout
1%
Papaya

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Brussels sprout Papaya
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 59)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $0.2)
Which food contains less Sugars?
Brussels sprout
Brussels sprout contains less Sugars (difference - 5.62g)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 0.019g)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout
Brussels sprout 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

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Brussels sprout Papaya Opinion
Calories 43 43
Protein 3.38 0.47 Brussels sprout
Fats 0.3 0.26 Brussels sprout
Vitamin C 85 60.9 Brussels sprout
Carbs 8.95 10.82 Papaya
Cholesterol 0 0
Vitamin D 0 0
Iron 1.4 0.25 Brussels sprout
Calcium 42 20 Brussels sprout
Potassium 389 182 Brussels sprout
Magnesium 23 21 Brussels sprout
Sugars 2.2 7.82 Brussels sprout
Fiber 3.8 1.7 Brussels sprout
Copper 0.07 0.045 Brussels sprout
Zinc 0.42 0.08 Brussels sprout
Starch 0 Papaya
Phosphorus 69 10 Brussels sprout
Sodium 25 8 Papaya
Vitamin A 754 950 Papaya
Vitamin E 0.88 0.3 Brussels sprout
Vitamin D 0 0
Vitamin B1 0.139 0.023 Brussels sprout
Vitamin B2 0.09 0.027 Brussels sprout
Vitamin B3 0.745 0.357 Brussels sprout
Vitamin B5 0.309 0.191 Brussels sprout
Vitamin B6 0.219 0.038 Brussels sprout
Vitamin B12 0 0
Vitamin K 177 2.6 Brussels sprout
Folate 61 37 Brussels sprout
Trans Fat 0 0
Saturated Fat 0.062 0.081 Brussels sprout
Monounsaturated Fat 0.023 0.072 Papaya
Polyunsaturated fat 153 0.058 Brussels sprout
Tryptophan 0.037 0.008 Brussels sprout
Threonine 0.12 0.011 Brussels sprout
Isoleucine 0.132 0.008 Brussels sprout
Leucine 0.152 0.016 Brussels sprout
Lysine 0.154 0.025 Brussels sprout
Methionine 0.032 0.002 Brussels sprout
Phenylalanine 0.098 0.009 Brussels sprout
Valine 0.155 0.01 Brussels sprout
Histidine 0.076 0.005 Brussels sprout
Fructose 0.93 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 of the foods presented on this page can be found below.

  1. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.